Table 2.

Twenty-five minute training routine for the functional balance training group

Category		Movement				Duration
Aerobic		Side-to-side shuttle, high knee skipping, light running				1 min
Static stretch		groin, hamstrings, quadriceps, calves (30 seconds each)				2 min
Dynamic stretch		Buttock Kicks – 1 minutes				2 min
		Leg Swings – Side, 30 seconds
		Leg Swings – Front, 30 seconds
		Total time				5 min
Balance weeks 1,2		Balance weeks 3,4		Balance weeks 5,6		Balance weeks 7,8
Movement	Reps	Movement	Reps	Movement	Reps	Movement	Reps
Lunges: forward and backward	10 per side	Lunges: round the clock	5 per side	Lunge forward onto BOSU ball and backwards off of BOSU ball	10 per side per condition	Lunge forward onto BOSU ball and backwards off of BOSU ball	20 per side per direction
Squat: bipedal, box touch	10	Squat: bipedal on BOSU, ball facing down	10	Squat: single leg	10 per side	Squat: single leg mini squat on BOSU ball, ball facing up	10 per side
Hop in a box formation: bipedal	5 per direction	Hop in a box formation: single leg	3 per side per direction [6 per side in total]	Hop onto BOSU: Bipedal, ball facing upwards	10	Hop onto BOSU: single leg, ball facing upwards, forward, and side	5 per side per direction
Single leg stance: eyes open, eyes closed, variations with lower limb movements for increasing difficulty	5 per visual condition, 30 sec	Single leg stance: eyes open, eyes closed, variations with lower limb and trunk movements for increasing difficulty	5 per visual condition, 30 sec	Single leg stance on BOSU: ball facing upwards	5 per visual condition, 30 sec	Single leg stance on BOSU: ball facing upwards, variations in arm and torso movements.	5 per visual condition, 30 sec
Lateral Jump: left to right side	20 per side	Star Jump: left to right side	5 per side	Star jump: right leg to right leg, left leg to left leg	3 per side	Star jump: right leg to right leg, left leg to left leg, increasing jumping distance	3 per side