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Table 2 Description of the blocked balance and plyometric training program

From: Effects of a blocked versus an alternated sequence of balance and plyometric training on physical performance in youth soccer players

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

  1. Values are sets by repetitions or exercise duration