Table 3 Training program for the performance improvement.
Order | Training program | Sets | Reps | Notes |
|---|---|---|---|---|
1 | TA raise | 5 | 3 | Performed on both feet (× 2) and in three directions |
2 | Knee-to-wall touches | 2 | 1 | Performed on both feet (× 2) and in three directions |
3 | Hop jump series | 10 | 1 | |
4 | Side jump and single-leg deadlift | 10 | 1 | |
5 | Reverse Nordic curl | 5 | 3 | Performed on both feet |
6 | One-leg bridge | 10 | 1 | |
7 | Decline squat | 10 | 3 | |
8 | Reverse lunge | 10 | 3 | Performed on both feet |
9 | One-leg eccentric squat | 10 | 3 | Performed on both feet and in three directions |
