Table 3 Neuromuscular training program

Warm-up (7’ and 10’)

- Joint mobility (Spine, hip, knee, ankle)

2 × 15 s per joint

- High knees, reps

10 m

2

- Butt kicks, reps

10 m

2

- Hip rotation, reps

10 m

2

- Side skips, reps

10 m

2

- Backward run, reps

10 m

2

- Shuttle runs, reps

5–5 m

2

Strength (10’ and 15’)

- Half-squat, reps

2 × 15

3 × 15

4 × 15

3 × 15

3 × 15

1 × 15

- Forward lunge, reps

10 m

2

3

4

3

3

1

- Nordic hamstring, reps

4

6

8

6

6

4

- Copenhagen exercise (right side), s

2 × 15 s

2 × 20 s

2 × 30 s

2 × 30 s

2 × 20 s

1 × 15 s

- Copenhagen exercise (left side), s

2 × 15 s

2 × 20 s

2 × 30 s

2 × 30 s

2 × 20 s

1 × 15 s

- Calve extension, reps

2 × 15

3 × 15

4 × 15

4 × 15

3 × 15

1 × 15

- Hip thrust, reps

2 × 15

3 × 15

4 × 15

4 × 15

3 × 15

1 × 15

Plyometrics (7’ to 10’)

- Forward leap over a 25 cm obstacle, reps

1 × 6

2 × 6

3 × 6

2 × 6

2 × 6

- Side jump over a cone obstacle (right), reps

1 × 6

2 × 6

3 × 6

2 × 6

2 × 6

- Side jump over a cone obstacle (left), reps

1 × 6

2 × 6

3 × 6

2 × 6

2 × 6

- Forward leap over a 45 cm obstacle, reps

1 × 4

2 × 4

3 × 4

2 × 4

2 × 4

- Side jump over 35 cm obstacle (right), reps

1 × 4

2 × 4

3 × 4

2 × 4

2 × 4

- Side jump over 35 cm obstacle (left), reps

1 × 4

2 × 4

3 × 4

2 × 4

2 × 4

Change-of-direction speed (7’ to 10’)

- shuttle runs (angle 180°)

10 m

1

2

3

4

2

1

- change-of-direction speed (angle 45°)

20 m

1

2

3

4

2

1

- change-of-direction speed (angle 90°)

20 m

1

2

3

4

2

1

Core stability and balance (7’ to 15’)

- proprio bosu ball (right leg), s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s

- proprio bosu ball (left leg), s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s

- plank on swissball, s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s

- side plank with legs apart (Right side), s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s

- side plank with legs apart (Left side), s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s

- crunch on swissball, s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s

- lumbar extension, s

2 × 15 s–15 s

3 × 20 s–10 s

3 × 30 s–10 s

2 × 45 s–15 s

2 × 45 s–15 s

1 × 45 s–15 s