Exercise | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|---|
Balance | ||||||
One-legged stance on an Airex® balance pad | 3 × 30 s | 3 × 40 s | 3 × 40 s | – | – | – |
One-legged stance on a Vitality® stability trainer | 3 × 30 s Level 3 | 3 × 40 s Level 5 | 3 × 40 s Level 6 | – | – | – |
One-legged stance on an ankle disk with eyes closed | 3 × 30 s | 3 × 40 s | 3 × 40 s | – | – | – |
3-m backward beam walk | 1 × 4 4.5 cm beam width | 1 × 4 3.0 cm beam width | 1 × 6 3.0 cm beam width | – | – | – |
Plyometric | ||||||
Ankle jumps | – | – | – | 2 × 8 | 2 × 10 | 2 × 12 |
Squat jumps | – | – | – | 1 × 8 | 1 × 10 | 1 × 12 |
Skater jumps | 2 × 6 | 2 × 8 | 2 × 10 | |||
One-legged rebounding jumps | – | – | – | 2 × 4/leg | 2 × 5/leg | 2 × 6/leg |
Split squats | – | – | – | 2 × 4/leg | 2 × 6/leg | 2 × 8/leg |
Total practice time | 22 min. | 24 min. | 26 min. | 15 min. | 20 min. | 25 min. |
Total ground contacts | – | – | – | 68 | 90 | 112 |