Table 2.

Summary of plyometric training program.

Weeks 1 and 2 1-2 sets / 10 repetitions	Weeks 3 and 4 1-2 sets / 8 repetitions	Weeks 5 and 6 1-2 sets / 6 repetitions
Double leg jump forward Double leg jump backward Double leg “X” hop MB ’stuffer flutter” Standing jump & reach Lateral taps on MB MB overhead throw MB single leg dip Arrow cone drill* Figure 8 drill*	Ankle jumps Hurdle hops Lateral cone hops Zig-zag jump drill MB chest pass Jump & turn 90° High-5 drill MB backwards throw MB split squat Power skipping Clock drill* T-drill*	Dot drill Single leg cone hops Long jump and sprint Single leg zig-zag drill MB lunge chest pass Jump and turn 180° Tuck jumps MB partner push pass Split squat jump Alternate bounding X-drill* Shuttle drill

MB = medicine ball; plyometric speed and agility drills were performed once during weeks 1, 3 and 5 and twice during weeks 2, 4 and 6. Details of the training program are discussed in the text.