Comparing Pilates, agility training and mindfulness training on anxiety , core strength and agility in table tennis players

INTERVENTION: Intervention1: Pilates and Agility Training: Pilates and Agility Training Frequency: 3 sessions per week Duration per session: 45 minutes Total Duration: 8 weeks Session Structure 1. Warm‐up (10 minutes): Light jogging / skipping Dynamic stretching Trunk mobility exercises 2. Pilates Exercises (20 minutes): The Hundred Forearm Plank side Plank (Right & Left) Glute Bridge Leg Circles Spine Stretch 3 Agility Training (10 minutes): Ladder drills Cone zig‐zag run T‐test agility drill Side shuffle drills Table tennis multi‐directional footwork drills Progression: Increase plank hold time from 20 seconds to 60 seconds Increase repetitions gradually. Control Intervention1: Pilates, agility and Mindfulness Training: Pilates, agility and Mindfulness Training Frequency 3 session per week Duration for 8 weeks Duration per session for 60 minutes A. Pilates Component (20 minutes) The Hundred, Forearm Plank, Side Plank (Right & Left), Glute Bridge, Leg Circles, Spine Stretch B. Agility Training (10 minutes) Ladder drills, Cone zig‐zag run, T‐test agility drill, Side shuffle drills, Table tennis footwork drills C. Mindfulness Training (20 minutes) Diaphragmatic breathing for 5 minutes Body scan relaxation for 5 minutes Focused attention training 5 minutes Present‐moment awareness table tennis performance visualization for 5 minutes Cool Down (5 minutes) Gentle stretching Controlled breathing and relaxation CONDITION: PRIMARY OUTCOME: Competitive State Anxiety Inventory‐2 (CSAI‐2) ; Core Strength Plank TestTimepoint: Baseline to 8th Week SECONDARY OUTCOME: Dynamic Balance Y Balance Test ; Agility Agility T TestTimepoint: Baseline to 8th Week INCLUSION CRITERIA: Competitive table tennis players aged between 18 25 years. Minimum of 1 years of playing experience. Individuals those are not engaged in other sport. Both male and female players