HIIT training programs follow Tabata protocol. This protocol was created with the aim of improving the aerobic and anaerobic characteristics beyond the threshold (anaerobic). It consists of performing seven or eight repetitions at maximum intensity, alternating with ten seconds of passive recovery. The series lasts approximately four minutes (240 sec). Given the intensity of the Tabata protocol, it is necessary to finish the workout with a cool down of at least 10-15 minutes. It includes exercises like push-ups, split squats, box jumps, burpees, jumping rope, jumping jacks and more. This training program, lasting about 20 minutes, was repeated three times a week for a total of 6 weeks. The duration of this type of work is not accidental. In fact, it has been scientifically established that only after this period it is possible to find significant improvements in speed, strength and functional activity

The cluster training consist squat, leg extension, leg curl, heel raise, French curl, barbell curl, Bench press, Incline bench press, behind the neck press with barbell, Overhead press with barbell. The movements were performed in 3 sets, each set containing 9 repetitions with 60-90 seconds of rest between each two sets. Each training session consisted of three steps: Warm up Basic training and Cool-down. Both groups performed the first and the third stage in 10 minutes

This training program, lasting about 20 minutes, was repeated three times a week for a total of 6 weeks.

The FMS assesses seven fundamental movement patterns that require mobility and stability of the body and limb. These seven movements include the 1) Deep squat (DS) 2) Hurdle step (HS) 3) In-line lunge (IL) 4) Active straight leg raise (ASLR) 5) Trunk push-up (TP) 6) Rotary stability (RS) and 7) Shoulder mobility. Each movement in the FMS is rated by an assessor from 0 to 3 based on their ability to perform the movements without compensatory actions.

The purpose of this test is to determine acceleration, maximum running speed and speed endurance, depending on the distance run. The test involves running a single maximum sprint over 30 meters, with the time recorded.

A vertical jump test gauge is used to conduct the test. Applicants should stand with their feet level and hip width apart beneath the testing gauge, with their dominant side closer to the gauge. The person then raises their dominant arm and fingers vertically over their head. On the test gauge, the test assessor then set the applicant's reach height to zero (0). The leap must be done with both feet flat on the ground without taking a step or running up from the starting position. To safeguard their lower limbs, candidates must take off and land with both feet. Only two (2) tries are permitted for applicants who must leap 30cm or greater.