Participants in the ETG will participate in a training program that combines dynamic exercises with concurrent WB-EMS. The WB-EMS device (miha bodytec®, Augsburg, Germany) will be used to apply electrical stimulation to major muscle groups while participants perform exercises such as squats, lunges, and trunk rotations. Each session will consist of a warm-up followed by 4-6 WB-EMS exercises lasting 4-6 seconds each, with 4 seconds of rest between exercises. The intensity of the electrical stimulation will be set at 70-85% of the participant's maximal comfort level and adjusted based on individual tolerance. The WB-EMS training will be performed twice a week for 20-25 minutes per session.

After the crossover, participants will engage in a functional training program that simulates game-specific movements, such as multidirectional lunges, rotational medicine ball throws, and single-leg balance drills.The program will also include core stability and injury prevention exercises.

Participants in the CG will maintain their usual team training routines and practices throughout the study period, without receiving any additional training interventions. They will serve as a reference to compare the effects of the plyometric, functional, and WB-EMS training programs on athletic performance and health-related outcomes. Participants in this group will undergo all scheduled assessments at baseline, after each 8-week intervention period, and during the follow-up to track changes in their performance and health status over time. The control group will help determine the extent to which changes in the intervention groups can be attributed to the specific training programs, rather than other factors such as natural progression or regular team training.

Plyometric Training is a high-intensity, explosive strength training modality that involves quick, powerful movements designed to increase muscle power, speed, and agility. Participants in the Plyometric Training Group will engage in a progressive plyometric training program that emphasizes eccentric muscle loading followed by rapid concentric contractions.

The plyometric exercises will include various types of jumps, hops, and bounds, such as box jumps, depth jumps, split squat jumps, and single-leg hops. Each training session will begin with a dynamic warm-up, followed by 4-6 plyometric drills performed for 3-5 sets of 8-12 repetitions, with 60-90 seconds of rest between sets. The intensity and volume of the exercises will be gradually increased over the two 8-week intervention periods.

Functional Training is a training approach that focuses on exercises that simulate the demands of specific sports or daily activities, targeting multiple muscle groups and movement patterns simultaneously. Participants in the Functional Training Group will engage in a tailored functional training program designed to enhance their performance in basketball or volleyball.

The functional training exercises will incorporate multi-joint, multi-planar movements that mimic game-specific actions, such as multidirectional lunges, rotational medicine ball throws, and single-leg balance drills. Each session will start with a dynamic warm-up, followed by 6-8 functional exercises performed for 3-4 sets of 8-12 repetitions, with 60 seconds of rest between sets. The program will also include core stability and injury prevention exercises.

The 505 Change of Direction (COD) test, performed from a stationary start, evaluates an athlete's ability to execute a rapid 180° turn within a 5-meter distance. The athlete begins the test from a standing position, placing their preferred foot half a meter behind the starting line and using this foot as the turning pivot. Each athlete performs three attempts, with the fastest completion time (s) recorded using precise timing equipment. A two-minute rest period is provided between each trial. According to the definition by Nimphius et al., the change of direction deficit (CODDEF) for the 505 test is determined using the following formula: CODDEF = (Modified 505 test time - 10-meter sprint time). This test demonstrates good reliability with an ICC of 0.87 and is highly correlated with the standard 505 test, with a correlation coefficient (r) of 0.87.

The setup requires 5 cones placed 5m apart. The subject stands with feet apart, straddling a cone between their legs. Upon hearing an auditory signal, they run 5 meters to point A; then turn 90° to the right and run 5 meters to point B. After the second 90° turn, they run to point C, where they make a 180° turn and run to the finish line. Each athlete performs three attempts, with the fastest completion time (s) recorded using precise timing equipment. A two-minute rest period is provided between each trial. This test demonstrates good reliability with an ICC ranging from 0.88 to 0.91.

The Modified Agility T-Test (MAT), developed by Radhouane et al., is based on the traditional T-test and aims to assess an athlete's ability to quickly change direction, including forward sprinting, lateral shuffling, and backward movement. MAT adjusts the spatial layout of the original T-test, reducing the total running distance from 36.56 meters to 20 meters while maintaining the same types of movements and number of direction changes, adapting to space-constrained environments. Each athlete performs three attempts, with the fastest completion time (s) recorded using precise timing equipment. A two-minute rest period is provided between each trial. The test has high reliability with an ICC ranging from 0.82 to 0.96 and is highly correlated with the standard T-test, with a correlation coefficient (r) of 0.92, effectively differentiating athletes' agility performance.

The subjects stood barefoot on one leg using a test instrument (Y-balance, Performance Health, USA). The non-supporting leg was stably extended to the farthest distance in three directions: forward, backward inward, and backward outward, and held for 3 seconds. Practice 3 times on each side before the test, rest for 5 minutes before officially starting the test, and test 3 times in each direction. The test index is the relative value of the legs on each side. Relative value of each leg (%) = (anterior + posteromedial + posterolateral) / (3*leg length in lateral lying position). The higher the relative value of each leg means better lower limb dynamic balance ability, and more Optimum lower limb mobility and flexibility, and potentially lower risk of lower limb injury.The Y balance test is a widely used and validated method for measuring human dynamic balance and assessing injuries, demonstrating good reliability and validity with an ICC ranging from 0.91 to 0.99.

The Pittsburgh Sleep Quality Index (PSQI) is a widely used self-report measure of sleep quality, containing 18 self-rated items across seven components: subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, use of sleeping medication, and daytime dysfunction. Each item is scored on a scale of 0-3, with a total score range of 0-21 for the seven components. Higher scores indicate poorer sleep quality. The scale has demonstrated good internal consistency reliability, with a Cronbach's α ranging from 0.80 to 0.83, and a test-retest reliability ranging from 0.85 to 0.87. Liu Xianchen et al. conducted a Chinese revision and validation of the PSQI, confirming that the Chinese version is an effective tool for assessing sleep quality.

The Self-Efficacy Scale (SES) is a 13-item self-report scale designed to assess an individual's beliefs about their own capabilities. Each item is scored on a scale ranging from 1 (strongly disagree) to 7 (strongly agree), with a total score range of 13-91 for the 13 items. Higher scores indicate stronger self-efficacy. The scale has an internal consistency reliability (Cronbach's α) of 0.91. The SES was originally developed by Schwarzer and Jerusalem and has been widely applied across different cultural contexts.

The Satisfaction With Life Scale (SWLS) is a brief 5-item self-report scale used to assess an individual's overall satisfaction with their life. Each item is scored on a scale ranging from 1 (strongly disagree) to 7 (strongly agree), with a total score range of 5-35 for the 5 items. Higher scores indicate greater life satisfaction. The SWLS has an internal consistency reliability (Cronbach's α) of 0.87 and is positively correlated with multiple indicators of well-being, supporting its validity. Wu Minglong conducted a Chinese revision and cross-cultural validation of the SWLS, and the results demonstrated that the Chinese version of the SWLS also has good reliability and validity.

The Emotion Regulation Questionnaire (ERQ) is a 10-item self-report scale used to assess an individual's habitual use of two emotion regulation strategies: expressive suppression and cognitive reappraisal. Each item is scored on a scale ranging from 1 (strongly disagree) to 7 (strongly agree), with a total score range of 10-70 for the 10 items. Higher scores indicate a greater tendency to use the corresponding emotion regulation strategy. The scale contains two subscales: expressive suppression (4 items) and cognitive reappraisal (6 items). The internal consistency reliability for these subscales is strong, with Cronbach's α values ranging from 0.73 to 0.79 for expressive suppression and from 0.75 to 0.82 for cognitive reappraisal. Wang Dandan et al. conducted a Chinese revision of the ERQ, also demonstrated good psychometric properties. In this study, the questionnaire is primarily distributed to subjects in paper form, to be completed within one hour after testing and training.