Table 1 Exercise protocols A and B performed during WBV
Time (min) | Frequency (Hz) | Exercise |
|---|---|---|
Protocol A | ||
 1 | 16–18 | Warm-up |
 2–4 | 16–18 | Rapid shallow sit ups |
 5 | 16–18 | Squats (4 s down; 4 s up) |
 6 | 16–18 | Two-footed vertical jumps on the balls of feet |
 7–8 |  | Break |
 9–10 | 16–18 | Pelvis movements (alternating hip flexion and extension) |
 11 | 16–18 | Maximal hip flexion |
 12 | 16–18 | Maximal hyperextension |
 13 | 16–18 | Hands behind head and twist the body maximally clockwise, then anti-clockwise |
 14 | 16–18 | Hip adduction reaching towards the ankle with the hand whilst the other hand reaches into the air. Movement is only in the frontal plane |
Protocol B* | ||
 1 | 16–18 | Warm-up |
 2 | 24–25 | Rapid shallow sit ups |
 3 | 24–25 | Basic stance |
 4–6 | 24–25 | Deep squat |
 7–9 |  | Break |
 10–11 | 24–25 | Basic stance. Deep prised (posture skier) within a maximum time |
 12–13 | 24–25 | Heels keep |
 14–16 |  | Break |
 17–18 | 24–25 | Basic stance (24–25 Hz) ‘Lifting the socks’ action |
Example warm-up | ||
 1 | 16–18 | Crew member stands in a vertical position (with slightly bent knees, and the feet in the basic stance) |