Table 1 The STOP-X training program

Running and walking

Easy warm-up

5 M

5 M

5 M

5 M

5 M

5 M

Running with hip external rotation

2*8R

2*10R

2*12R

2*14R

-

-

Balance

Lunge (R-L)

2*10R

2*10R

-

-

-

-

Lunge on soft pad (R-L)

-

-

2*10R

2*10R

-

-

Single leg squat (R-L)

2*10R

2*12R

-

-

-

-

Single leg squat on soft pad (R-L)

-

-

2*10R

2*12R

-

-

Single leg squat while holding a medicine ball in hand (R-L)

-

-

2*10R

2*12

-

-

Single leg squat while holding a medicine ball in hand on soft pad (R-L)

-

-

;-

-

2*10R

2*12R

Clockwise Lunge on the soft pad

-

-

-

-

2R

3R

Training with partner: the subject stands on a soft pad with one leg and throws a ball with hand (R-L)

-

-

-

-

2*10R

2*12R

Training with partner: standing on one leg on the balance hemisphere and trying to upset the balance of the partner (R-L)

-

-

-

-

2*4R

2*6R

strength

Side-steps with a resistance band around the ankles

2*10R

2*12R

-

-

-

-

Squat with theraband

2*10R

2*12R

-

-

-

-

Front plank

3*30S

3*40S

-

-

-

-

Dynamic plank

-

-

3*30S

3*45S

3*60S

3*60S

Side plank with hip lift (R-L)

2*10R

2*12R

-

-

-

-

Side plank with leg raise (R-L)

-

-

1*15R

1*20R

1*25R

1*30R

Box squat

2*10R

2*12R

-

-

-

-

Deep squat on the box

-

-

2*12R

2*14R

-

-

Single-leg box squat (R-L)

-

-

-

-

2*8R

2*10R

Nordic hamstring curl with band

10R

12R

2*10R

2*12R

-

-

Nordic hamstring curl

-

-

-

-

8R

10R

jumping

Long jump

2*8R

2*10

3*8

3*10

-

-

Running with lateral jump

-

-

-

-

2*8

2*10

Running with long jump

-

-

-

-

2*8

2*10

Tuck jump

-

-

-

-

2*8

2*10