Table 1 Neuromuscular training program details
Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 | Wk 7 | Wk 8 |
|---|---|---|---|---|---|---|---|---|
Double-leg squats | 3 × 6 | 3 × 6 | – | – | – | – | – | – |
Walking lunges | 3 × 6 | 3 × 6 | – | – | – | – | – | – |
Single-leg squats | 3 × 6 | 3 × 6 | 4 × 8 | 4 × 8 | 4 × 12 | – | – | – |
Double-leg drop jumps | – | – | 3 × 6 | 4 × 10 | 4 × 12 | – | – | – |
Single-leg stance, unstable surface | – | – | 3 x 30s | 3 x 30s | 4 x 30s | 4 x 30s | 3 x 30s | 3 x 30s |
Single-leg countermovement jumps | – | – | 3 × 6 | 3 × 8 | 4 × 8 | 4 × 10 | 3 × 8 | 3 × 6 |
Horizontal bounds | – | – | – | – | – | 4 × 8 | 5 × 10 | 3 × 8 |
Single-leg standing long jumps | – | – | – | – | – | 4 × 8 | 5 × 8 | 3 × 8 |