Table 1.
A detailed description, including number of sets (first) and repetitions (second), of the six-week-long combined single and double-leg plyometric training program
| W1 to W2 | W3 to W5 | W6 | ||||
|---|---|---|---|---|---|---|
|
| ||||||
| Plyometric exercise | Mon | Thu | Mon | Thu | Mon | Thu |
|
|
|
|
||||
| Double-leg hurdle jump (90cm) | 4×5 | - | 6×5 | - | 3×5 | - |
| Single-leg lateral cone jump (35cm) | 3×10 | - | 4×10 | - | 2×10 | - |
| Single leg toward hop | 3×5 | - | 4×5 | - | 2×5 | - |
| Double-leg depth jump (55cm) | - | 4×5 | - | 6×5 | - | 2×5 |
| Double-leg lateral cone jump (35cm) | - | 4×5 | - | 6×5 | - | 2×5 |
| Single-leg hurdle jump (35cm) | - | 3×10 | - | 4×10 | - | 2×10 |
|
| ||||||
| Total unilateral foot contacts/leg/session | 45 | 30 | 60 | 40 | 30 | 20 |
| Total bilateral foot contacts/session | 20 | 40 | 30 | 60 | 15 | 20 |
W= week