Week | Exercises | |||
---|---|---|---|---|
Strengthening | Jumps | Speed | Proprioception | |
1 | Press 2-legs 3*50 1-leg curl 3*50 Chair 5*20 |
Forward barrier jump 2-legs 1*20 (50cm) |
Balance with injured leg on unstable circle platform 10*15s | |
2 | Press 2-legs 3*50 Injured leg curl 3*50 Chair 7*20 |
Forward barrier jump 2-legs 1*20 (50cm) |
Balance with injured leg on unstable circle platform 10*15s | |
3 | Press injured leg 3*50 Injured leg curl 3*50 Chair 5*30 |
Forward barrier jump Non injured leg 1*20 Injured leg 1*20 (50cm) |
Moderate speed run forward 5*10m |
Balance with injured leg on unstable circle platform 10*15s |
4 | Press injured leg 3*50 Injured leg curl 3*50 Chair 7*30 |
Forward barrier jump Non injured leg 1*20 Injured leg 1*20(50cm) |
Moderate speed run ackward 5*10m |
Balance with injured leg on unstable circle platform 10*15s |
5 | Press injured leg 3*50 Injured leg curl 3*50 Chair 5*40 |
Lateral barrier jump 2-legs 1*20 (50cm) |
High speed run forward 5*10m+180°turn |
Balance with injured leg on unstable rectangular platform 10*15s |
6 | Press injured leg 3*50 Injured leg curl 3*50 Chair 7*40 |
Lateral barrier jump 2-legs 1*20 (50cm) |
High speed run backward 5*10m+180°turn |
Balance with injured leg on unstable rectangular platform 10*15s |
7 | Press injured leg 3*50 Injured leg curl 3*50 Chair 5*50 |
Lateral barrier jump Non injured leg 1*20 Injured leg 1*20 (50cm) |
Lateral sprint 5*10m | Balance with injured leg on unstable rectangular platform 10*15s |
8 | Press injured leg 3*50 Injured leg curl 3*50 Chair 7*50 |
Lateral barrier jump Non injured leg 1*20 Injured leg 1*20 (50cm) |
Forward sprint+180° turn + backward sprint 5*10m |
Balance with injured leg on unstable rectangular platform 10*15s |