Table 1 Short-term Exercise Program

Balance Exercises

 Tandem walking (eyes open)

Walking on toes

2 min

 Heel raise

2 sets (20 reps) with 30-s hold

 Toe raise

2 sets (20 reps) with 30-s hold

 Front slide, backslide, side slide on wobble board

20(each)

Wobble Board

 Single limb squat

2 sets (20 reps)

 Single leg hop

2 sets (10 reps)

Marker (to mark the distance)

Agility Exercises

 Z -Drill

2 sets (3 reps)

Cones

 T drill

2 sets (3 reps)

Cones

 4 corner drill

2 sets (3 reps)

Cones

 Figure of 8 drill

2 sets (3 reps)

Cones

Speed Exercises

 Running (30 m)

2 sets (3 reps)

 Speed ladder (8 m)

Forward and side-to-side hop

2 sets (5 reps)

Speed ladder

 10-yard sprint

2 sets