| Push up with
stability ball, Hamstring curl with stability ball |
2 sets×10
reps |
2 sets×12
reps |
3 sets×10
reps |
3 sets×12
reps |
| Multi-directional
lunge with weights(2kg+2kg), step up with heel raise |
2 sets×10
reps |
2 sets×12
reps |
3 sets×12
reps |
3 sets×12
reps |
| Dumbbell
step-ups, Step up with heel raise |
2 sets×10
reps |
2 sets×12
reps |
3 sets×12
reps |
3 sets×12
reps |
| One leg bench
squat, Split squat jump |
2 sets×10
reps |
2 sets×12
reps |
3 sets×12
reps |
3 sets×12
reps |
| Oblique bridge,
Planks, Side planks |
2 sets×30
sec |
2 sets×30
sec |
3 sets×30
sec |
3 sets×30
sec |
| Type
of Exercises |
Athletic
performance (5-8 weeks) |
| Week
1 |
Week
2 |
Week
3 |
Week
4 |
Squats
S.
leg with Swiss ball
Single leg hop
S. leg on balance pad |
2 sets×
10 reps |
3 sets×10
reps |
3 sets×12
reps |
4 sets×10
reps |
Planks
One
lower limb up and side plank
Cross limbs up and one leg up
Cross
limbs up and one leg upside plank |
2 sets×
10 reps |
3 sets×10
reps |
3 sets×12
reps |
4 sets×10
reps |
Chop
Chop
with squat pos. with plantar flex |
2 sets×
10 reps |
3 sets×10
reps |
3 sets×12
reps |
4 sets×10
reps |
Push up
Feet
on chair
One leg up and extended
Feet on Swiss ball |
2 sets×
10 reps |
3 sets×10
reps |
3 sets×12
reps |
4 sets×10
reps |
Med. ball
throw
To wall with squat pos.
FH-BH side |
2 sets×
10 reps |
3 sets×10
reps |
3 sets×12
reps |
4 sets×10
reps |
| Type
of exercises |
Power
Endurance (9-12weeks) |
| Week
1 |
Week
2 |
Week
3 |
Week
4 |
Biplex 1
KB
single-arm swing
Squat jump |
2 sets×5+5 |
3 sets×5+5 |
3 sets×5+5 |
4 sets×5+5 |
Biplex 2
BP
staggered stance press
Explosive push-up |
2 sets×5+5 |
3 sets×5+5 |
3 sets×5+5 |
4 sets×5+5 |
Biplex 3
BP
row
MB overhead slam |
2 sets×5+5 |
3 sets×5+5 |
3 sets×5+5 |
4 sets×5+5 |
Biplex 4
BP
short rotation (10 to 2 o’clock)
MB rotational throw: perpendicular |
2 sets×5+5 |
3 sets×5+5 |
3 sets×5+5 |
4 sets×5+5 |
| Slide running |
2 sets
×10-20 reps
per side |
2 sets
×10-20 reps per side |
3 sets
×10-20 reps per side |
3 sets
×10-20 reps
per side |