Table 4

Training programme exercises.

Running	Agility	Strength
Running forward^{c, f}	Plant and cut^{c, f}	Lower body	Nordic hamstring^{a, c, f}
Running backwards^{c, f}	Run and plant^b	Lower body	Squat to 80° knee flexion^{c, f}
Running with knees up and heel kicks^{c, f}	Run and plant with ball^b	Trunk	Plank^a
Sideways crossing legs (carioca)^{c, f}			Side plank^a
Sideways running with arms up (parade)^{c, f}
Running forward with trunk rotations^{c, f}
Running forward with intermittent stops^{c, f}
Running speed^{c, f}

Balance		Plyometric
Stable surface	Single leg, eyes closed and perturbation^a	Static landing	Two-legged landing after hop^b
Stable surface	Single leg and ball use (throw, pass-reception or bounce)^d		Two-legged landing after hop and throw^{c, f}
Unstable surface (balance mat, wobble board, BOSU balance trainer, etc.)	Both legs^b		Two-legged landing after throw from a 30-40 cm box^b
	Both legs and squat^{b, c, f}		Landing on one leg from a 30-40 cm box^b
	Both legs and perturbation^{b, c, d, f}	Controlled landing then subsequent action	Jumps (forward-backward, side-to-side, 180° turn)^{b, d}
	Both legs and ball use (throw, pass-reception or bounce)^{b, c, d, f}		Repetitive jumps5.7 with perturbation^b
	Both legs and ball use (reception with jump)^b		Forward jump from box to a mat and forward jump from mat to box^d
	Single leg and squat^{b, c, f}		Jump from floor to mat with throwing exercises, then side-to-side jumps^d
	Single leg and perturbation^{b, c, f}		Jump from box to mat with throwing exercises, then side-to-side jumps^d
	Single leg and ball use (throw, pass-reception or bounce)^{b, c, d, f}		Jump from box to mat with eyes closed, then side-to-side jumps^d
	Single leg, ball use (throw, pass-reception or bounce) and perturbation^b		Lateral jumps (skater)^a
	Single leg, ball use (throw, pass-reception or bounce) and eyes closed^{b, d}	Reducing ground contact time	Front lunges^{a, c, f}
	Single leg, ball use (throw, pass-reception or bounce), eyes closed and precision target^d		Multi-directional hops^a
			Forward hops^{c, f}
^aAchenbach et al. (2018). ^bMyklebust et al. (2003). ^cOlsen et al. (2005). ^dPetersen et al. (2005). ^eWedderkopp et al. (1999). ^fZebis et al. (2016).

Back to article