Table 1.

Training Program Outline: Example of a Typical Training Session.

Activity*	Duration/Volume#
Flexibility Training Component x 2/wk
General Warm Up
Skipping/Running	5 mins (continuous)
Standing Stretches at Barre: 1. Static calf stretch 2. One Leg on Barre: a) lunge front foot on barre b) hamstring stretch 3. Moving between 2a & 2b 4. Shoulder stretch to barre (Figure 1)	Total: 5 mins 10 s x 2 e/l 10 s e/l 10 s e/l Reps: 8 e/l 30 s
Floor Body Preparation: PNF partner stretching: 1. Butterfly (feet together, knees out) 3 positions: a) sitting b) lying c) sitting reaching forward 2. Stretching knees 3. Pike stretches: a) bent knees, straight back b) straight knees, flexed feet c) straight knees, pointed toes 4. Pike pulses 5. Lunges a) back leg straight, arms on floor b) arms to side c) back heel to bottom d) side lunge 6. Spine extension roll throughs 7. Straddle: a) chest to leg b) side stretch c) forward stretch 8. Straddle side leans 9. Straddle adductor strengthening 10. V- Sit abdominal strengthening: (single, single, double leg- 1 rep) 11. Frog with arch 12. V-sit addominal strenthening: (single, signle, double leg- 1 rep) 13. Proline double quad stretch (heels to bottom) 14. Cradle spine extension lift 15. Floor splits: a) straight split b) back leg bend c) split w arch (Figure 2) 16. Proline arabesque kicks: a) chest lifted b) rocking forward (Figures 3 & 4) 17. Push through middle splits & return	Total: 20 mins 10 s resist, 10 s relax x 2 sets x 10 s e/l x 10 s each Reps: 8 x 10 s each e/l Reps: 4 x 10 s each e/l Reps: 8 Reps: 8 Reps: 8 x 10 s Reps: 8 x 10 s each e/l Reps: 8 each Reps: 8
Supersplits (from box): 1. Right leg forward elevated 2. Left leg forward elevated 3. Left shin back elevated 4. Right shin back elevated 5. Middle split: a) Right leg elevated b) Left leg elevated	Total: 10 mins 2 mins 2 mins 2 mins 2 mins 1 min 1 ;min
Back Extensions 1. Kneeling arches 2. Assisted back raises	Reps: 8 Reps: 8
Example Plyometric Session x 1/wk
Warm Up Jumping Protocol
1. Runs: knees to chest/heels to bottom 2. Vertical jumps/tuck jumps 3. Forward chasses right 4. Forward chasses left 5. Alternating single leg double tuck hops 5. Alternating stag leaps 7. Alternating cossack hops	5 mins 1 row/gymnastics mat length per exercise
Main Plyometric Session
1. Continuous double leg box jumps Box Height: 450mm Progression: a) wks 1-4: 1 box up & down b) wks 5-8: 3 consecutive boxes	80 foot contacts Reps: 10 Sets: 2 Rest between sets: 60 s Reps: 10 Sets: 1
1. Travelling kicks to jetés Progression: a) wks 1&2: no resistance b) wks 3&4: 0.5 kg leg weights c) wks 5-8: more advanced exercises	24 foot contacts Reps: 3 kicks- 3 Jetes Sets: 2 each leg Rest between sets: 30 s
1. Alternating split leap Progression: a) wks 1 & 2- no resistance b) wks 3&4- 0.5 kg leg weights c) wks 5-8: more advanced exercises	16 foot contacts Reps: 4 Sets: 2 Rest between sets: 30 s
Total contacts/session  =  120
OR Dance kicking protocol at barre x 1/wk
Each exercise performed right leg (6 reps) then left leg 1. Forward 2. Side 3. Arabesque 4. Ponchee 5. Ring (foot to head) 6. Side w lean 7. Forward kick w back extension Progression Wks 1/2: no therabands Wks 3/4: set 1 theraband, set 2 without Wks 5/6: both sets therabands Wks 7/8: therabands shortened to increase resistance	Reps: 6 each Sets: 2 Time under tension: 80 s Rest between sets: 6 mins
Cool Down
1. Wall pike static stretch 2. Right gluteals static stretch 3. Left gluteals static stretch 4. Spine roll downs	5 mins (inc transitions) x 1 min x 1 min x 1 min x 1 min

*Refer to Appendix B for full details and figures of each exercise, ^#Static stretches list stretch durations, dynamic stretches and conditioning exercises list repetitions, PNF  =  proprioceptive neuromuscular facilitation, wk(s)  =  week(s), w  =  with, e/l  =  each leg, s  =  seconds, min  =  minute, reps: repetitions