| Block of Balance Exercises |
| Standing with knee on Swiss ball progressing to closed eyes execution |
1 × 30 |
2 × 30 |
2 × 40 |
2 × 45 |
1 × 30 |
n/a |
n/a |
n/a |
| Unilateral and bilateral standing on inflated disc progressing to squat |
1× 8/Leg |
2 ×10/Leg |
2 ×12 /Leg |
2 ×15/Leg |
1 ×10/Leg |
n/a |
n/a |
n/a |
| Supine straight leg bridge on Swiss Ball |
1× 8/Leg |
2×10/Leg |
2×12 /Leg |
2 ×15/Leg |
1 ×10/Leg |
n/a |
n/a |
n/a |
| Lunge on foam surface progressing to BOSU ball or inflated disc with holding dumbbells |
1× 8/Leg |
2 ×10/Leg |
2 ×12 /Leg |
2 ×15/Leg |
1 ×10/Leg |
n/a |
n/a |
n/a |
| Bilateral squat with elastic straps attached to bar placed on shoulder on foam surface progressing to BOSU ball or inflated disc |
1× 8 |
2 ×10 |
2 ×12 |
2 ×15 |
1 ×10 |
3×12 |
3 ×15 |
1 × 10 |
| Standing with knee on Swiss ball progressing to closed eyes execution |
n/a |
n/a |
n/a |
n/a |
n/a |
3 × 40 |
3 × 45 |
1 × 30 |
| Unilateral and bilateral standing on inflated disc progressing to squat |
n/a |
n/a |
n/a |
n/a |
n/a |
3×12/Leg |
3 ×15/Leg |
1 × 10/Leg |
| Supine straight leg bridge on Swiss Ball |
n/a |
n/a |
n/a |
n/a |
n/a |
3×12/Leg |
3×15/Leg |
1 × 10/Leg |
| Lunge on foam surface progressing to BOSU ball or inflated disc with holding dumbbells |
n/a |
n/a |
n/a |
n/a |
n/a |
3×12/Leg |
3 ×15/Leg |
1 × 10/Leg |
| Block of Plyometric Exercises |
| Countermovement Jump (CMJ) |
1 x 8 |
2 x 10 |
2 x 12 |
2 x 15 |
1 x 10 |
n/a |
n/a |
n/a |
| Drop Jump + 1 Step |
1× 8 |
2 ×10 |
2 ×12 |
2 ×15 |
1 ×10 |
n/a |
n/a |
n/a |
| Horizontal Line Jump |
1× 8 |
2 ×10 |
2 ×12 |
2 ×15 |
1 ×10 |
|
|
|
| Lateral Hops |
1× 8 |
2 ×10 |
2 ×12 |
2 ×15 |
1 ×10 |
n/a |
n/a |
n/a |
| Ankle Jump |
1× 8 |
2 ×10 |
2 ×12 |
2 ×15 |
1 ×10 |
3×12 |
3 ×15 |
1 × 10 |
| Single Leg cone jump front to back and side to side |
n/a |
n/a |
n/a |
n/a |
n/a |
3 ×12/Leg |
3 ×15/Leg |
1 × 10/Leg |
| Single leg maximal rebounding hops + 5 m acceleration |
n/a |
n/a |
n/a |
n/a |
n/a |
3 ×12/Leg |
3 ×15/Leg |
1 × 10/Leg |
| Hurdle Jump |
n/a |
n/a |
n/a |
n/a |
n/a |
3×12 |
3 ×15 |
1 × 10 |
| Drop from a low platform and perform ballistic -type push-ups or clapping push-ups |
n/a |
n/a |
n/a |
n/a |
n/a |
3 ×12 |
3 ×15 |
1 × 10 |
