Table 2. .

Plyometric- and Integrated-Training Exercise Programs^38–41,a

Weeks	Plyometric Training	Repetitions	Session	Integrated: Plyometric-Plus-Balance Training	Repetitions or Time	Sets
1, 2	Squat jumps	10	2	Squat jumps	10	2
	Ankle jumps	10	2	Balanced squat	10	2
	Jump for distance	10	2	Balanced dribble	20	5
	Forward zigzag jumps	10	3	Forward zigzag jumps	10	3
	Lateral sawtooth jumps	10	3	Lateral sawtooth jumps	10	3
	Jump up on step	8	2	Jump up on step	8	2
3, 4	Split-squat jumps (right/left)	10	2	Split-squat jumps (right/left)	10	2
	Hop for distance (right/left)	10	2	Balance lunge (1 disc, right/left)	10	2
	Forward zigzag hops (right/left)	10	3	Forward zigzag hops (right/left)	10	3
	Lateral sawtooth hops (right/left)	10	3	Balanced single-leg standing (right/left)	10 s	5
	Tuck jump	10	2	Tuck jump	10	2
	Diagonal hop	8	2	Balanced catch ball	8	2
	Jump up on step	10	2	Jump up on step	10	2
5, 6	Cycled single-leg squat jumps	10	2	Cycled single-legged squat jumps	10	2
	Hop on target (right/left)	12	2	Balance lunge (2 discs, right/left)	12	2
	Jump for distance and height	10	2	Jump for distance and high	10	2
	Forward zigzag hops (right/left)	10	3	Forward zigzag hops (right/left)	10	3
	Lateral sawtooth hops (right/left)	10	3	Balanced, single-legged standing dribble (right/left)	20	5
	Tuck jump	10	2	Tuck jump	10	2
	Agility ladder	3	1	Agility ladder	3	1
	Jump up on step	10	2	Jump up on step	10	2

^aEach training section consisted of 3 minutes of general stretching exercise and 7 minutes of aerobic exercise (800-m run) as a warm-up. Between exercises in each training session, a 2-minute rest was allowed. For the cool-down phase, participants performed general stretching again for 5 minutes.