Effect of balance training on static and dynamic balance performance in male adolescents: role of training frequency

Table 1 Description of the 6-week balance training program

Exercises	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Unipedal stance on a balance pad¹	2 × 30/45 s (EO)	2 × 30/45 s (EO)	2 × 30/45 s (EO)	2 × 30/45 s (EC)	2 × 30/45 s (EC)	2 × 30/45 s (EC)
Unipedal stance on a wobble board²	2 × 30/45 s (level 1–2)	2 × 30/45 s (level 1–2)	2 × 30/45 s (level 3–4)	2 × 30/45 s (level 3–4)	2 × 30/45 s (level 5–6)	2 × 30/45 s (level 5–6)
Unipedal weight shifting	2 × 30/45 s (a-p, EO-FO)	2 × 30/45 s (m-l, EO-FO)	2 × 30/45 s (a-p, EC-FI)	2 × 30/45 s (m-l, EC-FI)	2 × 30/45 s (a-p, EC-FO)	2 × 30/45 s (m-l, EC-FO)
Unipedal vertical jump-landings	2 × 10/15 reps (EO-FO)	2 × 10/15 reps (EO-FO)	2 × 10/15 reps (EC-FI)	2 × 10/15 reps (EC-FI)	2 × 10/15 reps (EC-FO)	2 × 10/15 reps (EC-FO)
Unipedal horizontal jump-landings	2 × 10/15 reps (EO-FO)	2 × 10/15 reps (EO-FO)	2 × 10/15 reps (EC-FI)	2 × 10/15 reps (EC-FI)	2 × 10/15 reps (EC-FO)	2 × 10/15 reps (EC-FO)

Note, the first duration (i.e., 30 s) and number of repetitions (i.e., 10 reps) refers to BT-3x/wk and the second duration (45 s) and number of repetitions (i.e., 15 reps) refers to BT-2x/wk. ¹AIREX^® balance pad; ²ARTZT^® vitality Wobblesmart board; a-p = anterior–posterior; EC eyes closed, EO eyes opened, FI firm ground, FO foam ground, m-l medio-lateral

ISSN: 1756-0500