Table 2 Training program according to phase, duration, and type of training

1

3 weeks (3 times a week)

Muscular Endurance 1: ankle flexion and extension, throw a 2-kg medicine ball Coordination: keep a balloon suspended by using different body parts and objects Aerobic: 15-minute walk

2

3 weeks (3 times a week)

Muscular Endurance 1: as in phase 1, but with a 3-kg medicine ball Muscular Endurance 2: hip elevation, catch and hold a 2-kg medicine ball as it bounces from the floor Coordination: bounce the ball, throw it up and hold Aerobic: 30-minute walk

3

3 weeks (3 times a week)

Muscular Endurance 1: as in phase 2 Muscular Endurance 2: as in phase 2, but with a 3-kg medicine ball Muscular Endurance 3: stand up and sit on a bench Coordination: bounce a ball with alternate hands, throw up and hold with only one hand Aerobic: 30-minute walk

4

3 weeks (3 times a week)

Muscular Endurance 1: as in phase 3 Muscular Endurance 2: as in phase 3 Muscular Endurance 3: as in phase 3 Muscular Endurance 4: go up and down one step Coordination: bounce a ball with alternate hands, throw up and hold with only one hand, with alternate hand for throw and reception