Table 3 Training protocol for the functional training group (FTG).

Week	Exercises
	Aerobic	Jumps/hops	Speed+ agility	Proprioception
1	2*10’(60-70%HRmax) 3*10’(60-70% HRmax)	Double leg vertical forward hops (3*10) Double leg vertical backward hops(3*10)		Jump with 2-legs in trampoline +floor landing 2*10 Jump with 2-legs in trampoline + floor landing 3*10
2	1*20’(70-75% HRmax) 1*25’(70-75% HRmax)	Double leg vertical forward + backward hops (3*10) Single leg vertical hops 3*10	Moderate speed run forward 5*10m Moderate speed run backward 3*10m Moderate speed run forward 8*10m Moderate speed run backward 5*10m	Jump with 1-leg in trampoline + floor landing on 1-leg 3*5 rope jumping with 2legs
3	1*15’(80% HRmax) 2*15’(80% HRmax)	Single leg forward+backward hops 3*10 Single leg lateral,left+right hops 3*10	Moderate speed run 10m forward+2 one leg hop forward*5 Moderate speed run 10m forward +2one leg hop backward*5	Jump with 1-leg (left-right) in trampoline +floor landing on 1-leg 3*10 Rope jumping with 2-legs forward +backward 3*10
4	1*12’(80-85% HRmax) 2*12’(80-85% HRmax)	Single leg vertical hops 5*10+180° turn Single leg square*5	High speed run 10m backward +2one hop forward *5 High speed run 10m backward+2 one leg backward *5	Rope jumping alternating 2 legs 3*20 Rope forward jumping alternating 2-legs 3*20
5	1*6’(85-90% HRmax) 2*6’(85-90% HRmax)	Leg even surface*5 Scissors jumps 3*5	High speed run in slalom between 12cones(4feet space)*5 High speed run in slalom between 12cones(5feet space)*5	2-legs jump from box(30cm)+floor landing on 2legs*8 1-leg jump on box(15cm)3*10 Floor to box
6	3*6’(85-90% HRmax) 1*4’(90-95% HRmax)	Single-leg Triple hop*5	Sprint in slalom in shuttle runs*3 Sprint in slalom in shuttle runs*5	2-legs jump from box(40cm)+floor landing on 2legs*8 1-leg jump on box(20cm)5*10 Floor to box
7	2*4’(90-95% HRmax) 3*4’(90-95% HRmax)	5-jump start left *3 5-jump start right *3	Sprint in slalom in shuttle runs+jump bench*2 Sprint in slalom in shuttle runs+jump bench*3	Landing from box (30cm)on 1leg*5 1-leg jump on box(30cm)5*10 Floor to box
8	4*4’(90-95% HRmax)	Single-leg Triple hop*5 5-jump start left *2 5-jump start right *2	8-form run to the right *2 8-form run to the left*2	Landing from box (40cm)on 1leg*5 1-leg jump on box(40cm)10*5

For all exercises with one leg, subject performed 2 sets less than with the uninjured leg. Recovery: 30s between sets and 2’ between exercises for jumps, speed and proprioception exercises. In hopping exercise, subject hop as far as possible (maximum distance).