| 1.Balance and stability |
Lateral raises (2 Kg dumb-bells) whilst standing on one leg on a Bosu balance trainer |
3 x 10 |
2 min. |
| 2.Balance and strength |
Balancing on an inflatable Skimmy cushion (Sixtus, Italy) for 30 sec. |
2 x 4 per limb |
30 sec. |
| 3. Balance and strength |
4 two-legged successive jumps on the ground from an inflatable disk, maintaining landing position for at least 3 sec. |
4 x 4 |
30 sec. |
| 4. Balance and strength |
Step-ups on a Bosu balance trainer. |
4 x 10 |
30 sec. |
| 5. Balance and strength |
Two-legged squats on unstable surface (Temix, Erregroup, Italy). |
3 x 10 |
1 min. |
| 6. Balance and strength |
Step-ups on a Bosu balance trainer whilst grasping 4 Kg dumb-bells. |
4 x 8 |
45 sec. |