TABLE 4.

Example of Lower Extremity Strength Training Component of the Neuromuscular Training Program

Strength training, day 1 Dumbbell hang snatch Barbell squat Barbell bench press Assisted Russian hamstring curl* Dumbell shoulder press Hamstring curls Latissimus pull-down Lateral lunges Seated row BOSU (flat), deep hold*

Strength training, day 2 Barbell hang cleans Sumo squat dumbell pick-up* Dumbell incline press Gluteal/hamstring raise Dumbell back fly Band ankle inversion/eversion 30-cm box lateral step-down (heel-touch)* Walking lunges Dumbell Ys and Ts* Dumbell lateral raise

^*Explanation of exercise in Myer et al.^17–18