Neuromuscular Training & Postural Stability

DNS group protocol involved 5 min a moderate intensity warm-up, 40 minutes of DNS movements according to the DNS approach, different diaphragmatic breathing, mobility and controlled movement exercises and 5 minutes of cool-down. Exercises gradually increased in complexity and difficulty level regarding DNS training principles. The participants were instructed to refrain from engaging in high-intensity anaerobic or anaerobic resistance training throughout the study period to prevent potential disruptions in the study results.

WBV was performed on the Power Plate Next Generation vibration platform (Power Plate North America, Chicago, IL). All training routines were approximately 50 minutes long, commencing with 5 minutes of moderate-intensity warm-up and concluding with a cool-down period. The program consisted of 8-10 static and dynamic exercises for PS that progressively increased in difficulty and complexity. During the training process, the frequency increased from 20 to 35 Hz in the last week of the experiment; the exercise duration was from 20 - 60 seconds (in the previous week), followed by 1-minute seated rest. Moreover, the complexity and difficulty of exercise increased over the experimental period. The resting period between sets was constant from the start to the end of the training process. During the experiment, the WBV intervention group performed three weekly training sessions.

The MIX group underwent a two-month training program consisting of three weekly sessions, including a 50-minute exercise program with a 5-minute warm-up and cool-down period. The training included 20 minutes of WBV and 20 minutes of DNS training, following previous research and training recommendations. VIBRO exercises were performed on the Power Plate Next Generation vibration platform, with 6-8 exercises for balance and PS. Participants were advised not to engage in high-intensity anaerobic or anaerobic resistance training. The training protocol was adapted from previous research.