Enhancing Physical Fitness in Elite Field Hockey Players with A Twelve-Week Functional Training Program: A Cluster Randomized Control Trial

Table 1. Detailed description of the Functional Training program.

Type of exercise	Conditioning (1-4 weeks)
Type of exercise	Week 1	Week 2	Week 3	Week 4
Push up with stability ball, Hamstring curl with stability ball	2 sets×10 reps	2 sets×12 reps	3 sets×10 reps	3 sets×12 reps
Multi-directional lunge with weights(2kg+2kg), step up with heel raise	2 sets×10 reps	2 sets×12 reps	3 sets×12 reps	3 sets×12 reps
Dumbbell step-ups, Step up with heel raise	2 sets×10 reps	2 sets×12 reps	3 sets×12 reps	3 sets×12 reps
One leg bench squat, Split squat jump	2 sets×10 reps	2 sets×12 reps	3 sets×12 reps	3 sets×12 reps
Oblique bridge, Planks, Side planks	2 sets×30 sec	2 sets×30 sec	3 sets×30 sec	3 sets×30 sec
Type of Exercises	Athletic performance (5-8 weeks)
Type of Exercises	Week 1	Week 2	Week 3	Week 4
Squats S. leg with Swiss ball Single leg hop S. leg on balance pad	2 sets× 10 reps	3 sets×10 reps	3 sets×12 reps	4 sets×10 reps
Planks One lower limb up and side plank Cross limbs up and one leg up Cross limbs up and one leg upside plank	2 sets× 10 reps	3 sets×10 reps	3 sets×12 reps	4 sets×10 reps
Chop Chop with squat pos. with plantar flex	2 sets× 10 reps	3 sets×10 reps	3 sets×12 reps	4 sets×10 reps
Push up Feet on chair One leg up and extended Feet on Swiss ball	2 sets× 10 reps	3 sets×10 reps	3 sets×12 reps	4 sets×10 reps
Med. ball throw To wall with squat pos. FH-BH side	2 sets× 10 reps	3 sets×10 reps	3 sets×12 reps	4 sets×10 reps
Type of exercises	Power Endurance (9-12weeks)
Type of exercises	Week 1	Week 2	Week 3	Week 4
Biplex 1 KB single-arm swing Squat jump	2 sets×5+5	3 sets×5+5	3 sets×5+5	4 sets×5+5
Biplex 2 BP staggered stance press Explosive push-up	2 sets×5+5	3 sets×5+5	3 sets×5+5	4 sets×5+5
Biplex 3 BP row MB overhead slam	2 sets×5+5	3 sets×5+5	3 sets×5+5	4 sets×5+5
Biplex 4 BP short rotation (10 to 2 o’clock) MB rotational throw: perpendicular	2 sets×5+5	3 sets×5+5	3 sets×5+5	4 sets×5+5
Slide running	2 sets ×10-20 reps per side	2 sets ×10-20 reps per side	3 sets ×10-20 reps per side	3 sets ×10-20 reps per side

MB: Medicine balls; SKB: kettlebells; Reps: repetition; 5+5 indicates 60 seconds of rest between the first and second exercise for power. For power endurance, go straight from the first exercise to the second without resting.