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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)