Functional training is an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level and elicit greater muscle recruitment. This training refers to an exercise program that is characterized by relatively short bursts of vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery. Even though this type of training has been used among athletes since the later part of the 20th century, it recently has gained momentum among fitness enthusiasts and has been identified as a "Top 10 Fitness Trend" in 2018. However, recent work shows that the magnitude of these effects on body structures and functions may be rather modest in nature with potentially differing directions. Furthermore, players' ability to create actions at a very fast pace has a significant impact on the course and result of the game. Finally, to evaluate that functional training can improve male field hockey players' physical fitness, hockey skill and functional movements.

This study included two groups, namely the control and functional training groups. The sample is 19-23-year-old Pakistani elite male hockey players who do not do functional training exercises. Based on the literature review, the training frequency of this experiment was arranged three (3) times/week, the total training duration will be 12 weeks, and the time of each training session will be changed over two weeks. The 12 weeks of exercise last 60 minutes, excluding 10-minute warm-up and a 10-minute cool-down. Training intensity ranges from 60 to 95%. Teach all sports techniques before the intervention. In contrast, the control group discussed with their coaches and will continue the 12-week traditional type of regular exercise.

Content of Experimental Group: Week 1-2: Introduces the classification of Functional training, starting from the plank and movement exercises; Week 3-4: exercises to improve physical fitness lateral bridging with alternating leg, flexion and leg extension exercises ; 5-6 Week : Reviewed the basic hockey skills, introduced the exercises, high knee run drill, two-foot lateral hops in and out basic step, One lower limb up and side plank, Incline push-ups, Lateral pull-up, feet on Swissball, Straddle squat hops; 7-8 Week: Learn the exercises, jumping jack variations drill, diamond push up, medicine ball rebound lateral toss, prone press up wall sit bilateral reach, icky Shuffle, Crunches; 9-10 Week: Review the lateral bridging with hip abduction (90 knee angle), cross limbs up and one leg up side plank, active leg lowering to bolster, Prone kneeling, Double step icky shuffle, 5-10-5 cone agility drills; 11-12 Week: Review physical fitness, hockey skills and functional movement screening, exercises with medicine ball curl up chest, lateral hope explosive medicine ball, One arm push-up with Swiss ball, clapping push-ups, standing pull ups, Squats chops, 5-10-5 cone agility drills.

Inclusion Criteria:

• The population must be elite male hockey players between the ages of 19 to 23
• Able to perform all tests and be Physically active (no previous experience performing functional training)
• Only players who understand the study purposes and procedures and can complete this training requirement can be included in the research data

Exclusion Criteria:

• Female field hockey players should be excluded from this study
• On medication that may affect body composition and muscles activity
• Presently engaged in regular functional training programs
• Players who are consistently late or absent from training sessions will eventually be excluded

Since this is my doctoral thesis experiment, I won't share it until I graduate.