Group A was administered Moderate-intensity continuous Training protocol along with the baseline warm-up regime

Group B was administered Moderate-intensity circuit training protocol along with the baseline warm-up regime.

Group A: Experimental Group (MICT)

Frequency: 2 times/week Duration: 45 minutes/session

Structure:

Warm-Up (10 minutes): Stationary Marching, Toe Touches, Leg/Arm Swings, Rotations, Push-Ups, Lunges, Bodyweight Squats.

Primary Exercise (25 minutes):

MICT Protocol: 8 sets of 4 minutes each (20s all-out effort, 10s rest) at 60-70% of HRmax.

Exercises: Forward Lunges, Jump Squats, Burpees, Spider Crawls, Planks, Mountain Climbers, Ab Crunches. (At moderate intensity and controlled pace) Cool-Down (10 minutes): Static Stretching (Hamstring, Quad, Shoulder, Child's Pose).

Heart Rate Recovery (HRR) measures how quickly the heart rate decreases after exercise, reflecting cardiovascular efficiency. Participants perform a 5-minute warm-up followed by a 3-minute step test using a 16.25-inch bench at a pace of 96 beats per minute. After completing the test, participants stand still, and heart rate is measured at the carotid pulse exactly 60 seconds post-exercise using a pulse oximeter. HRR is calculated as the difference between peak heart rate during exercise and heart rate after one minute. This test is used to assess cardiovascular recovery responses in soccer players following different training methods.

VO₂max represents aerobic capacity and overall cardiovascular fitness. It is estimated using the Multistage Fitness Test conducted on a 20-meter shuttle course. Participants run back and forth between two markers, starting at 8.5 km/h, with speed increasing by 0.5 km/h each minute, guided by audio beeps. The test ends when participants can no longer maintain the required pace. VO₂max is calculated using a standardized formula based on total running time, age, and number of shuttles completed, allowing comparison of aerobic capacity between training groups.

The 5 Jump Test assesses lower-body explosive power. Athletes begin behind a starting line and perform five continuous forward jumps, landing on both feet and immediately rebounding into the next jump without pausing. The total distance covered from the starting line to the final landing point is measured in centimeters. Adequate rest is provided between trials to ensure consistency. This test evaluates lower-limb power, which is essential for soccer performance.

The T-Test measures agility by assessing rapid acceleration, deceleration, and directional changes. Cones are set in a T-shaped layout, with participants sprinting forward, shuffling laterally to both sides, and sprinting back to the start. Time is recorded from the initial movement to crossing the finish line. Lower completion times indicate better agility. This test is widely used to evaluate movement efficiency in soccer players.