Comparative impact of Bulgarian bag, Swiss ball and integrated functional training on flexibility performance among collegiate volleyball players

This study aimed to examine the comparative impact of Bulgarian Bag training, Swiss Ball training, and Integrated Functional Training on flexibility performance among collegiate volleyball players. Forty-five male volleyball players aged 18-23 years from PMT College, Usilampatti, Tamil Nadu, were randomly selected and assigned into three experimental groups (n = 15 each). Group I underwent Bulgarian Bag training, Group II participated in Swiss Ball training, and Group III followed an integrated functional training program. The intervention was conducted for eight weeks, three sessions per week.Flexibility was assessed using the Sit-and-Reach Test and recorded in centimeters. Pre-test and post-test data were analyzed using Analysis of Covariance (ANCOVA) at 0.05 level of significance. The results revealed significant improvements in flexibility across all experimental groups. However, the Integrated Functional Training group demonstrated superior enhancement compared to the other two groups.The findings suggest that multi-modal training incorporating dynamic resistance and stability-based exercises produces greater neuromuscular adaptation and flexibility improvement in volleyball players. Therefore, integrated functional training may be effectively implemented in collegiate volleyball conditioning programs to enhance performance and reduce injury risk.