2025, Vol. 12, Issue 3, Part A

This study evaluated at how functional strength training with a Swiss ball affected important aspects of elite athletes' athletic performance. Forty athletes between the ages of 18 and 25 took part in a randomized controlled study. They were split into two groups, the Experimental Group (EG) and the Control Group (CG). Over the course of 8 weeks, the EG did functional strength training sessions with Swiss ball exercises three times a week for an hour each time, while the CG did regular strength training. The McGill Trunk Flexion Test (YBT) was used to measure core endurance, the vertical jump height was used to measure lower-body strength, and the T-Test was used to measure agility. Performance was measured before and after the intervention. The EG showed significant improvements (p < 0.05) in all variables: core endurance went up by 28.6%, YBT composite score went up by 15.2%, vertical jump height went up by 12.4%, and T-Test ability went up by 9.8%. The CG, on the other hand, only showed small, unimportant changes (3-6%). These results show how adding unstable surface training, like Swiss ball exercises, to athletic conditioning routines can help improve functional performance, proprioceptive engagement, and neuromuscular efficiency. The study shows that Swiss ball-based training can be a good addition to regular strength training to help athletes do better and maybe even avoid injuries. Long-term changes and how unsteady surface training can be used in specific sports should be looked into in the future