Table 1 Neuromuscular training program
Training | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 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 × 30 s | 3 × 30 s | 4 × 30 s | 4 × 30 s | 3 × 30 s | 3 × 30 s |
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 |