factor | Practice/week | 1 | 2 | 3,4 | 5 | 6,7 | 8 |
---|---|---|---|---|---|---|---|
Running and walking | Easy warm-up | 5Â M | 5Â M | 5Â M | 5Â M | 5Â M | 5Â M |
Running with hip external rotation | 2*8R | 2*10R | 2*12R | 2*14R | - | - | |
Balance | Lunge (R-L) | 2*10R | 2*10R | - | - | - | - |
Lunge on soft pad (R-L) | - | - | 2*10R | 2*10R | - | - | |
Single leg squat (R-L) | 2*10R | 2*12R | - | - | - | - | |
Single leg squat on soft pad (R-L) | - | - | 2*10R | 2*12R | - | - | |
Single leg squat while holding a medicine ball in hand (R-L) | - | - | 2*10R | 2*12 | - | - | |
Single leg squat while holding a medicine ball in hand on soft pad (R-L) | - | - | ;- | - | 2*10R | 2*12R | |
Clockwise Lunge on the soft pad | - | - | - | - | 2R | 3R | |
Training with partner: the subject stands on a soft pad with one leg and throws a ball with hand (R-L) | - | - | - | - | 2*10R | 2*12R | |
Training with partner: standing on one leg on the balance hemisphere and trying to upset the balance of the partner (R-L) | - | - | - | - | 2*4R | 2*6R | |
strength | Side-steps with a resistance band around the ankles | 2*10R | 2*12R | - | - | - | - |
Squat with theraband | 2*10R | 2*12R | - | - | - | - | |
Front plank | 3*30S | 3*40S | - | - | - | - | |
Dynamic plank | - | - | 3*30S | 3*45S | 3*60S | 3*60S | |
Side plank with hip lift (R-L) | 2*10R | 2*12R | - | - | - | - | |
Side plank with leg raise (R-L) | - | - | 1*15R | 1*20R | 1*25R | 1*30R | |
Box squat | 2*10R | 2*12R | - | - | - | - | |
Deep squat on the box | - | - | 2*12R | 2*14R | - | - | |
Single-leg box squat (R-L) | - | - | - | - | 2*8R | 2*10R | |
Nordic hamstring curl with band | 10R | 12R | 2*10R | 2*12R | - | - | |
Nordic hamstring curl | - | - | - | - | 8R | 10R | |
jumping | Long jump | 2*8R | 2*10 | 3*8 | 3*10 | - | - |
Running with lateral jump | - | - | - | - | 2*8 | 2*10 | |
Running with long jump | - | - | - | - | 2*8 | 2*10 | |
Tuck jump | - | - | - | - | 2*8 | 2*10 |