Table 2 Twenty-five minute training routine for the functional balance training group
Category | Movement | Duration | |||||
|---|---|---|---|---|---|---|---|
Aerobic | Side-to-side shuttle, high knee skipping, light running | 1 min | |||||
Static stretch | groin, hamstrings, quadriceps, calves (30 seconds each) | 2 min | |||||
Dynamic stretch | Buttock Kicks – 1 minutes | 2 min | |||||
Leg Swings – Side, 30 seconds | |||||||
Leg Swings – Front, 30 seconds | |||||||
Total time | 5 min | ||||||
Balance weeks 1,2 | Balance weeks 3,4 | Balance weeks 5,6 | Balance weeks 7,8 | ||||
Movement | Reps | Movement | Reps | Movement | Reps | Movement | Reps |
Lunges: forward and backward | 10 per side | Lunges: round the clock | 5 per side | Lunge forward onto BOSU ball and backwards off of BOSU ball | 10 per side per condition | Lunge forward onto BOSU ball and backwards off of BOSU ball | 20 per side per direction |
Squat: bipedal, box touch | 10 | Squat: bipedal on BOSU, ball facing down | 10 | Squat: single leg | 10 per side | Squat: single leg mini squat on BOSU ball, ball facing up | 10 per side |
Hop in a box formation: bipedal | 5 per direction | Hop in a box formation: single leg | 3 per side per direction [6 per side in total] | Hop onto BOSU: Bipedal, ball facing upwards | 10 | Hop onto BOSU: single leg, ball facing upwards, forward, and side | 5 per side per direction |
Single leg stance: eyes open, eyes closed, variations with lower limb movements for increasing difficulty | 5 per visual condition, 30 sec | Single leg stance: eyes open, eyes closed, variations with lower limb and trunk movements for increasing difficulty | 5 per visual condition, 30 sec | Single leg stance on BOSU: ball facing upwards | 5 per visual condition, 30 sec | Single leg stance on BOSU: ball facing upwards, variations in arm and torso movements. | 5 per visual condition, 30 sec |
Lateral Jump: left to right side | 20 per side | Star Jump: left to right side | 5 per side | Star jump: right leg to right leg, left leg to left leg | 3 per side | Star jump: right leg to right leg, left leg to left leg, increasing jumping distance | 3 per side |