Table 1 Testing procedures and training exercises
From: Metastability in plyometric training on unstable surfaces: a pilot study
Testing | Training: STAB group | Training: INST group |
|---|---|---|
• Hexagonal Obstacle Test (agility), | exercises performed on stable surfaces | exercises performed on unstable surfaces (foam rocker boards, balance pads, inflatable discs, balance boards, wobble boards) |
• Countermovement Jump Test (bilateral power, moderate stretchshortening cycle) | ||
• Hurdle Jump Test (bilateral power, fast stretch-shortening cycle) | Bilateral Countermovement Jumps, 5 reps, 3 series, 5 min rest | Bilateral Countermovement Jumps, 5 reps, 3 series, 5 min rest |
• Left-Right-Hop-Test (unilateral power, fast stretch-shortening cycle) | ||
Bilateral Drop Jumps, 10 reps, 3 series, 5 min rest | Bilateral Drop Jumps, 10 reps, 3 series, 5 min rest | |
• Standing Stork-Test (static balance) | Bilateral Hurdle Jumps, 5 reps, 3 series, 5 min rest | Bilateral Hurdle Jumps, 5 reps, 3 series, 5 min rest |
• Balance Beam Test (dynamic balance) | High Bar Squats (appr. 90° – 100°knee angle) 80% 1 RM, 5 reps, 3 series, 5 min rest | High Bar Squats (appr. 90° - 100°knee angle) 50% 1 RM, 5 reps, 3 series, 5 min rest |
• Leg Extension Test (isometric leg strength) |