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Table 1 6-week rehabilitation programme

From: Effect of a 6-week dynamic neuromuscular training programme on ankle joint function: A Case report

 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Postural stability

Single leg stance on Airex® cushion: (3 minutes)

Single leg stance on tilt board: (3 minutes)

Single leg stance on BOSU® ball: (3 minutes)

Single leg stance on BOSU® ball with rebounding ball catches: (3 minutes)

Anterior jump lands from Reebox® step: (2 sets × 10 reps with 10 second stabilization)

Lateral jump lands from Reebox® step(2 sets × 10 reps with 10 second stabilization)

Strength

Double leg heel raises: (3 sets × 12 reps)

Double leg bridge: (2 sets × 10 reps)

Clam-shell gluteus medius:

(2 sets × 10 reps - each side)

Double leg heel raises: (3 sets × 12 reps)

Double leg bridge: (2 sets × 10 reps)

Clam-shell gluteus medius:

(2 sets × 10 reps - each side)

Single leg heel raises: (2 sets × 10 reps - each side)

Single leg bridge: (3 sets × 12 reps- each side)

Figure-4 gluteus medius: (2 sets × 10 reps - each side)

Single leg heel raises: (2 sets × 10 reps - each side)

Single leg bridge: (3 sets × 12 reps- each side)

Figure-4 gluteus medius: (2 sets × 10 reps - each side)

Single leg heel raises with weight (15 kg): (3 sets × 12 reps - each side)

Double leg squats: (3 sets × 12 reps)

Resisted lateral side-steps: (3 sets × 12 reps/step - each sides)

Single leg heel raises with weight (20 kg): (3 sets × 12 reps - each side)

Single leg squats: (3 sets × 10 reps - each side)

Resisted lateral side-steps: (3 sets × 12 reps/step - each sides)

Plyometics

Tuck jump: (3 sets × 10 reps)

Broad jumps: (3 sets × 10 reps)

180° tuck jumps: (3 sets × 5 reps in each direction)

90° hop turns: (10 reps - clockwise and anti-clockwse)

Double leg lateral jumps over mini-hurdle: (3 sets × 10 reps)

Single leg lateral jumps over mini-hurdle: (3 sets × 10 reps)

Speed/Agility

Figure of 8 runs: (10 m course, 5 reps in each direction)

Ladder: forward run through: (10 reps)

Ladder: lateral run through: (10 reps - each way)

Ladder: lateral hop through: (10 reps - each way)

Ladder: hopping slalom drill: (10 reps)

Lateral shuttle runs: (10 m course, 2 sets × 10 reps)