Effect of Single-Leg Stance and Jumping exercises on improving functional balance among female athletes.

The effects of the Single-Leg Stance (SLS) and Jumping exercises (JE) have been evaluated and shown reduce in injury incidence significantly. However, the effects of the SLS or JE on improving functional balance have not been investigated and yet may be important. Therefore, we will evaluate the effect of SLS and JE on improving functional balance compared to no intervention, among amateur female athletes. Methods: female amateur athletes aged 19–25 years will be randomly assigned to SLS and JE intervention group (n=20 athletes), SLS intervention group (n=20 athletes), JE intervention group (n=20 athletes) or a control group (n= 20 athletes). SLS+JE intervention group and SLS intervention group will perform: Single -leg stance hold the ball This exercise improves leg muscle coordination and balance. Assume the starting position, standing on one leg and holding the ball in front of you in both hands. Bend your knee and hip slightly so that your upper body leans forwards slightly. When viewed from the front, the hip, knee and foot of your supporting leg are in a straight line. Hold the raised leg slightly behind the supporting leg. During this exercise, hold your balance and keep your body weight on the ball of your foot. Hold for 30 seconds, change legs and repeat. The exercise can be made more difficult by lifting the heel from the ground slightly or passing the ball around your waist and / or under your other knee. Repetitions: 2 sets (30 sec. on each leg) Single -leg balance throwing ball with partner This exercise improves leg muscle coordination and balance. Assume the starting position, standing 2 – 3 meters apart from your partner, with each of you standing on one leg. Bend your knee and hip slightly so that your upper body leans forwards slightly. When viewed from the front, the hip, knee and foot of your supporting leg are in a straight line. Hold the raised leg slightly behind the supporting leg. During this exercise, keep your balance while you throw the ball to one another. Hold in your stomach and keep your weight on the ball of your foot. Continue for 30 seconds, change legs and repeat. This exercise can be made more difficult by lifting the heel from the ground slightly. Repetitions: 2 sets (30 sec. on each leg) Single -leg balance test your partner This exercise improves leg muscle coordination and balance. Assume the starting position, standing at arm’s length from your partner, with each of you standing on one leg. Bend your knee and hip slightly so that your upper body leans forwards slightly. When viewed from the front, the hip, knee and foot of your supporting leg are in a straight line. Hold the raised leg slightly behind the supporting leg. During this exercise, keep your balance while you and your partner in turn try to push the other off balance in different directions. Keep returning to the starting position. Continue for 30 seconds, change legs and repeat. Repetitions: 2 sets (30 sec. on each leg) SLS+JE intervention group and JE intervention group will perform: Jumping vertical jumps This exercise improves your jumping power and movement control. Assume the starting position, standing with your feet hip-width apart and your hands on your hips. During this exercise, slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Lean your upper body forwards. Hold this position for 1 second, then jump as high as you can. While you jump, straighten your whole body. Land softly on the balls of your feet and slowly bend your hips, knees and ankles as far as possible. Repeat for 30 seconds. Repetitions: 2 sets (30 sec.) Jumping lateral jumps This exercise improves your jumping power and movement control on one leg. Assume the starting position, standing on one leg. Bend your hips, knee and ankle slightly and lean your upper body forwards. During this exercise, jump approximately one meter to the side from your supporting leg onto your other leg. Land gently on the ball of your foot and bend your hips, knee and ankle. Hold this position for about a second and then jump onto the other leg. Keep your upper body stable and facing forwards and your pelvis horizontal. Repeat for 30 seconds. Repetitions: 2 sets (30 sec. each) Jumping box jumps This exercise improves body stability through quick movements in different directions. Assume the starting position, standing with feet hip-width apart and imagine that there is a cross marked on the ground and you are standing in the middle of it. During this exercise, bend your hips, knees and ankles and from this position alternate between jumping forwards and backwards, from side to side, and diagonally across the cross. Jump as quickly and explosively as possible. Land gently on the balls of your feet and bend your hips, knees and ankles. Lean your upper body forwards slightly throughout the exercise. Repeat the exercise for 30 seconds. Repetitions: 2 sets (30 sec. each) Time between each exercise: 1-3 minute The frequency/duration of the intervention: 5 -10 minutes before training, three times per week for 6 weeks. Programs compliance: will be evaluated according to the rate of participation using an attendance log. Programs administers: Physiotherapist, Senior Physiotherapy students.