Table 2.
6-week neuromuscular training program.
| Range of motion | Achilles tendon stretch, Writing each letter of the alphabet from A to Z, (pain free × 3 repetitions, Increase up to 7 set gradually) |
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|---|---|---|---|---|---|---|
| 1st week | 2nd week | 3rd week | 4th week | 5th week | 6th week | |
| Static postural stability | Single-leg stance on Airex® cushion (3 min) | Single-leg stance on tilt board (3 min) | Single-leg stance on Bosu® ball (3 min) | Single-leg stance while kicking against resistance (10 reps × 3sets) | Single-leg stance and hold in squat up to 90°on BOSU® ball (3 min) | Single-leg stance on BOSU® ball with rebounding ball catch (3 min) |
| Dynamic postural stability | Single-leg lunge forward (10 reps × 3sets) |
Single-leg lunge side to side (10 reps × 3sets) |
Single-leg hopping forward (12 reps × 3sets) |
Single-leg hopping sideways (12 reps × 3sets) |
Single-leg hopping onto BOSU® ball (12 reps × 3sets with 10 sec stabilization) |
Lateral single-leg hopping onto BOSU® ball (12 reps × 3sets with 10 sec stabilization) |
| Strength | Double-leg heel raises (12 reps × 3sets) Double-leg bridge (10 reps × 2sets) Clam-shell gluteus medius (10 reps × 2sets– both sides) Dorsiflexion and eversion exercise (12 reps × 3sets, progression using Thera-band®) |
Single-leg heel raises (12 reps × 3sets) Single-leg bridge (10 reps × 2sets) Figure-4 gluteus medius (10 reps × 2sets– both sides) Dorsiflexion and eversion exercise (12 reps × 3sets, progression using Thera-band®) |
Resisted single-leg heel raises (12 reps × 3sets, 10kg ~ 20kg) Double/single-leg squat (10 reps × 2sets– both sides) Resisted lateral side-steps (10 reps × 2sets– both sides) Dorsiflexion and eversion exercise (12 reps × 3sets, progression using Thera-band®) |
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| Plyometrics | Tuck jumps (12 reps × 3sets) |
Broad jumps (12 reps × 3sets) |
180° tuck jumps each direction (5 reps × 3sets in each direction) |
90° hop turns clockwise & counterclockwise (10 reps × 2sets) |
Double-leg lateral jumps over mini-hurdle (12 reps × 3sets) |
Single-leg lateral jumps over mini-hurdle (12 reps × 3sets) |
| Speed/Agility | Figure of 8 runs (10 min, 5reps in each direction) |
Ladder: forward runs (10m,10 reps) |
Ladder: lateral runs (10m, 10 reps in each way) | Ladder: lateral hops (10m, 10 reps in each way ) |
Ladder: hopping slalom drills (10m, 10 reps × 2sets) | Lateral shuttle runs (10m, 10 reps × 2sets) |