Table 1.

The balance training program for balance-plyometric (BP) (combined training) group.

Exercises	The first stage (1–2 weeks)	The second stage (3–4 weeks)	The third stage (5–6 weeks)
Stand on the balance board exercise	Static standing on the board with two legs (3 sets: 30 s/set)	Static standing on the board with two legs and eyes closed (3 sets: 30 s/set)	Squat on the plate with eyes closed (3 sets: 10 reps/set)
Supine straight leg bridge on Swiss Ball	Isometric supine straight leg bridge on Swiss Ball (3 sets: 30 s/set)	Isometric supine single-leg bending bridge on Swiss Ball (3 sets: 30 s/set)	Dynamic supine single-leg bending bridge on Swiss (3 sets: 10 reps/set)
Side-plank with inflated balance disc	Side-plank with inflated balance disc with elbow (3 sets: 30 s/set)	Side-plank with inflated balance disc and the non-supporting leg stretches backward (3 sets: 10 reps/set)	Side-plank with inflated balance disc and the non-supporting leg stretches backward with elastic band (3 sets: 10 reps/set)
Lunge squat on BOSU ball	Lunge squat on BOSU ball (3 sets: 10 reps/leg/set)	Lunge squat on BOSU ball and inflated balance disc (3 sets: 10 reps/leg/set)	Lunge squat on BOSU ball and inflated balance disc with 5 kg dumbbells (3 sets: 10 reps/leg/set)
Airex® Balance-pad Elite exercise	Single-leg squat with balance-pad (3 sets: 10 reps/leg/set)	Single-leg standing with balance-pad and the non-supporting leg stretches backward (3 sets: 12 reps/leg/sets)	Single-leg support with balance-pad elite and the non-supporting leg stretches backward with elastic band (3 sets: 12 reps/leg/sets)
Rest	Between exercise: 60 s Between sets: 3 min