Table 4.

Training volume during the vertical and horizontal plyometric training programs.

Group	Exercises	Weeks 1–13 sets	Rest	Speed	Contacts
HPT	Horizontal ankle jumps	4	1–2 min	Explosive	6
	Long jumps	4	1–2 min	Explosive	6
	Diagonal obstacle jumps	4	1–2 min	Explosive	7
Total volume		12			19
VPT	Vertical ankle jumps	4	1–2 min	Explosive	6
	Countermovement jump	4	1–2 min	Explosive	6
	Squat jump	4	1–2 min	Explosive	7
Total volume		12			19

Intensity: exercises were performed with maximal effort (intensity: 100%), Rest: 1–2 min between sets and 2–3 min between exercises.

HPT horizontal plyometric training, VPT vertical plyometric training.