Modality (Type) | Format | Exercises | Examples of exercises | Intensity | Progressions | Variations |
---|---|---|---|---|---|---|
Phase 1 – Weeks 1-4 – neural adaptation and coordination | ||||||
Cardio (aerobic) | Freestyle aerobics set to music | Antero-postero movements | Marching on the spot | 3-4/10 RPE | Increasing number of simultaneous limb movements | Remove lateral movements and shoulder ROM as necessary |
Lateral movements | Three steps forward and back | Music at 124-126 bpm | ||||
Minimal arm movement | ||||||
Isodirectional upper and lower limb movements | Side step | |||||
Side tap | ||||||
Strength | Group | All major upper, lower body and core muscle groups | Half squats | x2 sets 6-8 reps with light dumbbell (d/b) weights | Commence with no weight progress to light weights (1kg) | Remove weights |
Arm and leg curls | Substitute wrist or ankle weights as necessary. | |||||
Seated theraband rows | ||||||
Balance | Group | Static balance with decreasing support as able | Supported standing on one leg | N/A | Increased time + Challenges to concentration | One-to-one supervision and support as necessary |
Coordination Agility | Some elements included in free style aerobics | Manoeuvring around and stepping over objects | Weaving in and out of chairs | N/A | Chairs closer | One-to-one supervision and support as necessary |
Reaction time | Group | Flat foot heel drumming | Fast, fixed-pattern, foot tapping (seated) | |||
Wall ball throws | ||||||
Flexibility + warm down | Group | Static stretches on floor | Cat and camel stretches | 3-4/10 RPE Minimum 20 secs | Vary with musculo-skeletal status | Substitute as necessary |
Lying hamstring stretches | ||||||
Back extensions | ||||||
Phase 2 – Weeks 5-11 – conditioning | ||||||
Cardio (aerobic) | Freestyle aerobics set to music | Antero-postero movements | As for Phase 1 plus | 4-5/10 RPE and 126-128 bpm music | Participant sets own pace as able | |
Lateral movements | Zig zag movements | |||||
Multiple direction changes | Knee lifts | |||||
Lateral lower body with | ||||||
Increased strength component | antero-postero upper body | |||||
Arm movement | movements | |||||
Non-isodirectional upper and lower limb movements | ||||||
Strength | Circuit | All major muscle groups | Different stations | Recommended RPE = 4-5/10 2x 30 second intervals per station | Increase weights as able | Remove/reduce weights |
Compounded exercise | including: | |||||
Continuous rolling movement on mat | Substitute wrist or ankle weights as necessary. | |||||
Fitball squats | ||||||
Weighted bag drags | ||||||
Ball bouncing | ||||||
Balance | Circuit | Static and dynamic balance | Heel-toe (walk the line) One-leg pose with ball throws | 2x 30 second intervals per station | Challenges to concentration | One-to-one supervision or remove element (e.g. ball throws) |
Coordination Agility | Free style aerobics + Circuit + Group | Circuit: | Circuit: | Circuit: | Faster movements as able | One-to-one supervision and reduce speed of movement |
Reaction time | Dynamic combination/compounded exercises | Flat foot heel drumming | 2x 30 second intervals per station | Substitute smaller balls | ||
Group: | Walking ball bounces | Alternate between dominate & non-dominate hands | ||||
Dynamic knee lifts alternating with rapid foot movements | Group: | |||||
Various moving foot sequences | ||||||
Catch dropping objects (noodle drops) | ||||||
Flexibility + warm down | Circuit + Group | Circuit: Spinal rotation | Circuit: Alternating wall taps | Circuit: 2x 30 second intervals | Increase according to tolerance & musculo-skeletal status | Decrease with musculo-skeletal status |
Group: Static stretches on floor | Group: Cat and camel stretches | Group: 3-4/10 RPE Minimum 20 s | ||||
Lying hamstring stretches | ||||||
Back extensions | ||||||
Phase 3 – Weeks 12-16 – conditioning | ||||||
Cardio (aerobic) | Freestyle aerobics set to music | Antero-postero movements | As for phases 1 and 2 plus: | 5-6/10 RPE and 126-128 bpm music | Participant sets own pace as able (increases as able) | Participant sets own pace (decreases intensity or complexity of movement as required) |
Lateral movements | ‘Pride of Erin’ dance steps | |||||
Multiple direction changes | Marching with alternating parallel and 45 degree angle arm movements | |||||
Increased demands on postural control | ||||||
Higher arm movement | ||||||
Non-isodirectional upper and lower limb movements | ||||||
Strength | Circuit | All major muscle groups | Lunges | Recommended RPE = 5-6/10 2x 40 second intervals per station | Increase weight as able | Remove/reduce weight or substitute exercises targeting same muscle group as tolerated |
Compounded exercise | D/b flyes supine on roller Modified (wall) push ups | |||||
Balance | Circuit | Static and dynamic balance | Stand on foam | 2x 40 second intervals per station | Introduce perturbation/reduce base of support | One-to-one supervision or remove element (e.g. ball throws) |
Step onto foam and assume one leg pose | ||||||
One legged stand and reach | ||||||
Coordination Agility | Free style aerobics + Circuit + Group | Circuit: | Circuit: | Circuit: | Faster movements as able | One-to-one supervision and reduce speed of movement |
Reaction time | Dynamic combination exercises | Noodle drops | 2x 40 second intervals per station | |||
Group: | Group: | |||||
Dynamic knee lifts in combination with rapid foot movements | Freestyle aerobic routine + noodle | |||||
Flexibility + warm down | Circuit + Group | Circuit: Spinal rotation | Circuit: Alternating wall taps | Circuit: | Increase with musculo-skeletal status | Decrease with musculo-skeletal status |
Group: Static stretches on floor | Group: Cat and camel stretches | 2x 40 second intervals per station | ||||
Lying hamstring stretches | ||||||
Back extensions | ||||||
Quadruplex |