Table 2 Daily foot core exercise progression
Training | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
Foot doming | 2 sets of 10 times | 2 sets of 15 times | 2 sets of 20 times | 3 sets of 20 times |
Towel curls | 3 sets of 10 times | 3 sets of 20 times | 3 sets of 10 times (0.25 kg) | 3 sets of 15 times (0.5 kg) |
Toe spread and squeeze | 2 sets of 10 times | 2 sets of 15 times | 2 sets of 20 times | 3 sets of 20 times |
Balance board training | 2 sets of 20 s | 2 sets of 25 s | 2 sets of 30 s | 3 sets of 30 s |