Table 1.
Exercise program.
| Week | Proprioception Training | Plyometric Exercise | Core Stability | Others |
|---|---|---|---|---|
| 1 | Standing on the foam with demi-plie & grand-plie (10) | Line jump (forward-to-backward, and side-to-side) (20 ∗ 2) | Abdominal bracing (10 s ∗ 10) Bridging exercise with one foot on the air bag and one foot on the mat (10 ∗ 2) Swiss-ball (basic bounce, heel raising bounce, and toe raising bounce) (30) |
Towel squeezing (3 s ∗ 20) |
| 2 | One-leg-standing on the foam with Arabesque (10 ∗ 2). Two-leg-standing on wobble board (clockwise and counter-clockwise) (5) | Two-legged jump from mat to 10-cm stage with firm surface (forward-to-backward, and side-to-side) (20) | Bridging exercise with each foot on air bag (10 ∗ 2) Swiss-ball exercise (alphabetic sitting on mat, bouncing with front and side foot tap) (30) |
Towel squeezing (4 s ∗ 20) |
| 3 | One-leg-standing on foam with free-leg with sand bag and alphabetic movement (1 ∗ 2) Two-leg-standing on wobble board (clockwise and counter-clockwise) (5) |
Two-leg jump from mat to 15-cm stage with firm surface (forward-to-backward, and side-to-side) (20) Ankle jump (40) |
Bridging exercise with crossed-leg on the air bag (10 ∗ 2) Swiss-ball exercise (leg march on ball with each bounce, and alphabetic standing on foam) |
Towel squeezing exercise with 1 kg sandbag (5 s ∗ 20) |
| 4 | One-leg-standing on mat with eyes-closed Standing on the pair of air-bags in 2nd position and perform the demi-plié |
Two-leg jumping from mat to 15-cm stage with mat surface (forward-to-backward, and side-to-side) (20) Ankle jump (20) Scissors jump (10) |
Bridging exercise with figure-four-leg on the air bag Swiss-ball exercise (alphabetic sitting on airbag, hop around ball) |
Towel squeezing exercise with 1.5 kg sandbag (6 s ∗ 20) |
| 5, 6 | One-leg-standing with eyes-closed on foam (10 s ∗ 6) Standing on the two air-bags and grand-plie (10) Catch sandbag while standing on the BOSU (week 5: 1 kg sandbag; week 6: 3 kg sandbag) (30) |
One-leg jumping from firm surface to 10-cm stage (10) One-leg continuous jump in S-shape (10) Squat-tuck jump (10) Cone jump with 3 cones (forward and side-to-side) (5 ∗ 2) |
Bridge exercise with limb movement with BOSU beneath back (10 ∗ 2) Elbow-support on BOSU with trunk straight (week 5: double-leg support, week 6: one-leg support) Swiss-ball (alphabetic sitting with one foot on BOSU (2), full jumping jacks (30), sitting skier (30)) |
Towel squeezing exercise with 2 kg (week 5: 7 s ∗ 20; week 6: 8 s ∗ 20) |
BOSU: Both Sides Up balance trainer.