The current research aims to prepare a training course using step drills on the Japanese mat to improve some physical, functional and motor variables of elderly women and identify the effects of this training course on some physical, functional and motor variables of elderly women (50-55 years). The researcher used the experimental approach (two-group design) with pre- and post-measurements. Participants (n=20) were all women (50-55 years) without previous participation in sport and were all

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... e of chronic diseases. Participants were randomly divided into two equivalent groups (control=experimental=10). Both groups practice the same warm-up and fitness exercises but only the experimental group practiced the square steps drills on the Japanese mat. Results indicated that: 1. The recommended program improved speed strength as a physical factor in favor of the experimental group 2. The recommended program improved coordination and agility as motor factors in favor of the experimental group 3. The functional factors did not show any significant improvements 4. Performing step drills on Japanese mat led to accurate results in the experimental group