Table 1.
6-week rehabilitation programme
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| Postural stability | Single leg stance on Airex® cushion: (3 minutes) | Single leg stance on tilt board: (3 minutes) | Single leg stance on BOSU® ball: (3 minutes) | Single leg stance on BOSU® ball with rebounding ball catches: (3 minutes) | Anterior jump lands from Reebox® step: (2 sets × 10 reps with 10 second stabilization) | Lateral jump lands from Reebox® step(2 sets × 10 reps with 10 second stabilization) |
| Strength | Double leg heel raises: (3 sets × 12 reps) Double leg bridge: (2 sets × 10 reps) Clam-shell gluteus medius: (2 sets × 10 reps - each side) |
Double leg heel raises: (3 sets × 12 reps) Double leg bridge: (2 sets × 10 reps) Clam-shell gluteus medius: (2 sets × 10 reps - each side) |
Single leg heel raises: (2 sets × 10 reps - each side) Single leg bridge: (3 sets × 12 reps- each side) Figure-4 gluteus medius: (2 sets × 10 reps - each side) |
Single leg heel raises: (2 sets × 10 reps - each side) Single leg bridge: (3 sets × 12 reps- each side) Figure-4 gluteus medius: (2 sets × 10 reps - each side) |
Single leg heel raises with weight (15 kg): (3 sets × 12 reps - each side) Double leg squats: (3 sets × 12 reps) Resisted lateral side-steps: (3 sets × 12 reps/step - each sides) |
Single leg heel raises with weight (20 kg): (3 sets × 12 reps - each side) Single leg squats: (3 sets × 10 reps - each side) Resisted lateral side-steps: (3 sets × 12 reps/step - each sides) |
| Plyometics | Tuck jump: (3 sets × 10 reps) | Broad jumps: (3 sets × 10 reps) | 180° tuck jumps: (3 sets × 5 reps in each direction) | 90° hop turns: (10 reps - clockwise and anti-clockwse) | Double leg lateral jumps over mini-hurdle: (3 sets × 10 reps) | Single leg lateral jumps over mini-hurdle: (3 sets × 10 reps) |
| Speed/Agility | Figure of 8 runs: (10 m course, 5 reps in each direction) | Ladder: forward run through: (10 reps) | Ladder: lateral run through: (10 reps - each way) | Ladder: lateral hop through: (10 reps - each way) | Ladder: hopping slalom drill: (10 reps) | Lateral shuttle runs: (10 m course, 2 sets × 10 reps) |