BioMed Research International

Research Article

Effects of 8-Week Complex Balance Training in Young Alpine Skiers: A Pilot Study

Table 2

Complex balance training protocols.

(a)


Exercises/ Phase	Phase 1				Phase 2				Phase 3
Exercises/ Phase	Weeks 1-2				Weeks 3-5				Weeks 5-8

Core Stability Training	SxR	t [s]	RS [s]	RR [s]	SxR	t [s]	RS [s]	RR [s]	SxR	t [s]	RS [s]	RR [s]

Front plank	1x2	60	-	20

Quadruped exercise	1x6	10	-	-

Clamshell	2x10	5	-	-					2x 5R 2x 5L	10	-	-

Back bridge	1x2	60	-	10

Back extension	3x5	5	10	-

Front plank raising right, left arms, right left legs separately					2x4	30	-	-

Quadruped exercise raising left leg, bend knee (90) and push up					1x15L 1x15R	-	-	-	1x10L 1x10R	-	-	-

Side bridge					2x10L 2x10R	5	-	-

Back bridge raising left or right leg					1xR 1xL	60	-	10

Prone arm and leg lift					3xR 3xL	5	10	-	3x8R 3x8L	5	10	-

Front plank raising right arm and left leg or left arm and right leg									2x4	30	-	-

Back bridge raising leg bend knee and hip to 90 and push up									1 x R 1 x L	30	-	10

Stretching	SxR			t [s]	SxR		t [s]		SxR	t [s]

Latissimus dorsi	2x2			15	2x2		15		2x2	15

Pectorals/biceps	2x2			10	2x2		10		2x2	10

Posterior deltoids	2x2			10	2x2		10		2x2	10

Hip flexors	2x2			10	2x2		10		2x2	10

Calf stretch	2x2			10	2x2		10		2x2	10

Quadriceps	2x2			10	2x2		10		2x2	10

Hamstring	2x2			10	2x2		10		2x2	10

Iliotibial band/lower back	2x2			10	2x2		10		2x2	10

SxR = series x repetitions; t= time; RS= rest between series; RR= rest between repetitions; R= right limb; L= left limb.

(b)


Exercises/ Phase	Phase 1			Phase 2			Phase 3
Exercises/ Phase	Weeks 1-2			Weeks 3-5			Weeks 5-8

Plyometric training	Rep	t [s]	RE	Rep	t [s]	RE	Rep	t [s]	RE

Athletic position	5	5

Wall jumps	-	15		-	15

Squat jumps	-	10		-	15

Tuck jump (thighs parallel)	-	10

Line jump (side to side)	-	10

Line jump (lateral max vertical)	-	10

Lunge jump	-	10

180 jumps	-	15		-	15

Broad jump (vertical)	8	-

Bounding in place	-	20

Forward jumps over barriers	6	-

Forward jumps with middle box	6	-

Box drop jump (max vertical)	10	-

Tuck jump (with abdominal crunch)				-	15

Tuck jump (with butt kick)				-	15

Barrier jumps (front to back)				-	15

Barrier jumps (side to side)				-	15

Hop,hop,hop - athletic position				6R; 6L	-

Broad jump, jump, vertical jump				8	-		8	-

Bounding for distance				4	-		4	-

Side jumps over barriers				6R; 6L	-

Side jumps over bench				6	-

Drop jump (lateral box max vertical)				8	-

Squat - tuck jumps							-	15

Barrier hops flat (front to back)							14R; 14L	-

Barrier hops flat (side to side)							14R; 14L	-

Broad jump, jump, vertical jump + step							8	-

3 barrier hop- reaction (3way)							3R;3L	-

Forward-backward hops over barriers + step							8R;8L	-

Box drop 180 box drop max vertical + step							15	-

Ski jumps							-	15

Rep = series x repetitions; t = time; RS = rest between series; RR = rest between repetitions; R = right limb; L = left limb; R = repetitions; RE = rest before next task.

(c)


Exercises/ Phase	Phase 1			Phase 2			Phase 3
Exercises/ Phase	Weeks 1-2			Weeks 3-5			Weeks 5-8

Balance with devices	Rep	t [s]	RR [s]	Rep	t [s]	RR [s]	Rep	t [s]	RR [s]

Single leg stance on sensory pad	6	30	-

Lunge with ball rotation	2	15m	-	2	15m	-	2	15m	-

Gluteus bridge on a ball with leg extended	2	30	-

Ball pull over	15	-	-

Single leg stance, free leg on swiss ball (knee and hip 90), gradational weight transfer on free leg	6	15	-

Jack knife on swiss ball on forearms (knee to the chest)	7	5	-

Torso twist on ball	15	-	-

Dumbbell fly on ball (band)	15	-	-

Assisted ball lunge with squat	10	-	-

Single leg stance on sensory motor pad (knee 75)				10R; 10L	-	-	10R; 10L	-	-

Gluteus bridge on a ball with leg extended, pulling the heels toward the buttocks				20	-	-

Ball pull over, external loading (basketball)				15	-	-

Single leg stance, free leg on swiss ball (knee and hip ok.90), equal weight distribution on both legs				4	15	-

Torso twist on a ball with 3 kg				7R;7L	-	-	2x8	-	-

Dumbbell fly on a ball with 1,5 kg load				15	-	-

Assisted ball lunge with squat with an extra load				10R; 10L	-	-	2x10	-	-

Gluteus bridge on a ball with leg extended, pulling the heels toward the buttocks, arms cross on the chest							2x 15	-	-

Ball pull over, loading with 3 kg							2x15	-	-

Tall kneeling on swiss ball							3	30	-

Jack knife on swiss ball on hands (ball toward the body, knee extended)				7R;7L	5	-	2x8	5	-

Rep = series x repetitions; T = time; RS = rest between series; RR = rest between repetitions; R = right limb; L = left limb; R = repetitions; RE = rest before next exercise; m=metres.