Table 1.

Hip/core Exercise Protocol¹⁸ (reproduced with permission from the Journal of Athletic Training, National Athletic Trainers’ Association, Carrollton, TX)

Week	Exercise	Sets, No.	Repetitions or Seconds, s
1	Hip abduction - standing	3	10
	Hip external rotator - standing	3	10
	Hip external rotator - seated	3	10
2	Hip abduction - standing	3	10
	Hip internal rotator - standing	3	10
	Hip external rotator - standing	3	10
3	Hip abduction - standing	3	10 (with stronger band)
	Hip internal rotator - standing	3	10 (with stronger band)
	Hip external rotator - standing	3	10 (with stronger band)
	Balancing 2 feet-Airexa pad	3	30-45 sec
4-6	Hip extension @ 45° - standing	3	10-15
	Hip internal rotator - standing	3	10-15
	Hip external rotator - standing	3	10-15
	Balancing 1 foot-Airexa pad	3	45-60 sec

^aAirex AG, Sins, Switzerland.