Table 2.

The 8 week exercise program for each group.

Exercise	1–4 Weeks		5–8 Weeks
	Program A	Borg Scale	Program B	Borg Scale
Plyometric exercise	X hops (right/left)	5	Squat jumps	7
	Forward hops		Split squat jumps
	Forward zigzag hops		X hops (right/left)
	Skater hops		Ankle hops
	Lateral shuffle		Side hop over box
	Step up jump on box		Depth drop jump
	Step up to reverse lunge (right/left)		Standing long jump with box jump
Ankle stability exercise	Star excursion exercise		Star excursion exercise a
	Elastic band exercise		Elastic Band exercise b
	Lower limbs squat		Lower limbs squat
	Calf raise		Calf raise b
	Short foot exercise		Short foot exercise
	Balance Pad leg standing		Balance Pad leg standing a
	Balance Pad		Balance Pad
	One leg standing		one leg standing a
	Balance Pad Lunge		Balance Pad lunge to kick a
	Balance Pad standing		Balance Pad standing c

^a combined with eye closed, ^b combined with resistance, ^c combined with catch ring.