(c).
| Exercises/ Phase | Phase 1 | Phase 2 | Phase 3 | ||||||
|---|---|---|---|---|---|---|---|---|---|
| Weeks 1-2 | Weeks 3-5 | Weeks 5-8 | |||||||
| Balance with devices | Rep | t [s] | RR [s] | Rep | t [s] | RR [s] | Rep | t [s] | RR [s] |
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| Single leg stance on sensory pad | 6 | 30 | - | ||||||
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| Lunge with ball rotation | 2 | 15m | - | 2 | 15m | - | 2 | 15m | - |
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| Gluteus bridge on a ball with leg extended | 2 | 30 | - | ||||||
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| Ball pull over | 15 | - | - | ||||||
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| Single leg stance, free leg on swiss ball (knee and hip 90∗), gradational weight transfer on free leg | 6 | 15 | - | ||||||
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| Jack knife on swiss ball on forearms (knee to the chest) | 7 | 5 | - | ||||||
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| Torso twist on ball | 15 | - | - | ||||||
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| Dumbbell fly on ball (band) | 15 | - | - | ||||||
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| Assisted ball lunge with squat | 10 | - | - | ||||||
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| Single leg stance on sensory motor pad (knee 75∗) | 10R; 10L | - | - | 10R; 10L | - | - | |||
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| Gluteus bridge on a ball with leg extended, pulling the heels toward the buttocks | 20 | - | - | ||||||
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| Ball pull over, external loading (basketball) | 15 | - | - | ||||||
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| Single leg stance, free leg on swiss ball (knee and hip ok.90∗), equal weight distribution on both legs | 4 | 15 | - | ||||||
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| Torso twist on a ball with 3 kg | 7R;7L | - | - | 2x8 | - | - | |||
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| Dumbbell fly on a ball with 1,5 kg load | 15 | - | - | ||||||
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| Assisted ball lunge with squat with an extra load | 10R; 10L | - | - | 2x10 | - | - | |||
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| Gluteus bridge on a ball with leg extended, pulling the heels toward the buttocks, arms cross on the chest | 2x 15 | - | - | ||||||
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| Ball pull over, loading with 3 kg | 2x15 | - | - | ||||||
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| Tall kneeling on swiss ball | 3 | 30 | - | ||||||
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| Jack knife on swiss ball on hands (ball toward the body, knee extended) | 7R;7L | 5 | - | 2x8 | 5 | - | |||
Rep = series x repetitions; T = time; RS = rest between series; RR = rest between repetitions; R = right limb; L = left limb; R = repetitions; RE = rest before next exercise; m=metres.