Effect of Integrative Neuromuscular Training for Injury Prevention and Sports Performance of Female Badminton Players

Table 3

Integrative neuromuscular training program contents.

Objective	Practice content	Exercise load	Frequency time	Group count
Balanced and coordination capacity	BOSU ball lifts medicine ball on one leg twist	2 kg	20 s	2
	Bosu globular bridge lift	Bodyweight	30 s	2
	Balance board stands on one foot to catch the ball	Tennis	30 s	2
	Balance board stand with eyes closed on one foot	Bodyweight	30 s	2
	Swiss ball elbow plank	Bodyweight	60 s	2
	Swiss ball side plank	Bodyweight	60 s	2
	Swiss ball kneel catch	Tennis	30 s	2
Plyometric training	Reverse jump bar	Bodyweight	20	2
	Drop-jump practice	Bodyweight	15	2
	Jumping box practice	Bodyweight	20	2
	Fall standing long jump	Bodyweight	10	2
	Throw the ball with both hands on one side	2 kg	10	3
	Throw the ball forward with both hands	2 kg	10	3
	Turning and throwing medicine ball	2 kg	8	3
Speed and sensitivity	Hexagon jump	Bodyweight	30 s	2
	Agility ball exercise	Agileball	20	2
	Reverse sprint on your back	10 m	2	2
	Illinois agility training	Bodyweight	2	2
	Lie on back heel push	Bodyweight	20	2
Core stability	Elastic hip bridge	30P	40 s	2
	Lie on your back and twist	Bodyweight	30 s	2
	Overhanging medicine ball to lift knee	2 kg	15	2
	Hip bridge support on one leg	Bodyweight	30 s	2
	Kneel to support the limb on the other side	Bodyweight	20	2
	Reverse abdominal curl and knee lift on stool	Bodyweight	20	2
	Medicine ball body tilted forward	2 kg	10	2
Resistance training	Burpee	Bodyweight	15	2
	The climbing steps	Bodyweight	50 s	2
	Jumping jacks	Bodyweight	50 s	2
	Hundred push-ups	Bodyweight	20	2
	Russian abdominal rotation exercise		50 s	2