Participants in this group received a six-week intervention consisting of plyometric training combined with targeted hamstring strengthening exercises. Each session was 60 minutes long and conducted twice per week. Plyometric drills included squat jumps, depth jumps, and lateral jumps. Hamstring strengthening included Nordic curls and machine-based leg curls. All participants completed standardized warm-up and cool-down routines. The goal was to assess the additive effect of hamstring strengthening on ACL injury prevention metrics such as strength, balance, and functional mobility.

This group received plyometric training only over a six-week period, with sessions lasting 40 minutes and conducted twice weekly. Exercises included squat jumps, depth jumps, and lateral jumps, performed with progressive intensity. Participants underwent a standardized warm-up and cool-down in each session. The purpose of this arm was to evaluate the effectiveness of plyometric training alone in improving strength, balance, and functional mobility for ACL injury prevention.

This intervention consisted of a six-week training protocol involving both plyometric exercises and targeted hamstring strengthening. Sessions were conducted twice per week, lasting 60 minutes each. Plyometric drills included squat jumps, depth jumps, and lateral jumps, while hamstring exercises included Nordic hamstring curls and machine-based leg curls. All sessions included a standardized 15-minute warm-up and a 5-minute cool-down. The program was designed to enhance lower limb strength, balance, and neuromuscular control for ACL injury prevention in female amateur athletes.

Lower limb strength was assessed through a handheld dynamometer measuring knee flexion and extension in kilograms. This tool has high reliability for assessing muscle strength and functional performance in athletic populations. Measurements were taken at baseline, Week 3, and Week 6 to evaluate changes over time due to the training interventions.

The SEBT evaluates dynamic postural control and balance by measuring reach distance in multiple directions while maintaining single-leg stance. It is a validated predictor of lower extremity injury risk and is used to track neuromuscular improvements in response to training. Performance was recorded at three intervals during the study.