TABLE 2.
PLYOMETRIC EXERCISE PROGRAMME
| Week | Exercise programme for SJG* and RJG** (set x repetition) |
|---|---|
| 1 | Side-to-side ankle hop over a slat 4 x 3 |
| Pogo jumps 4 x 3 | |
| Hurdle jumps (40 cm) 8 x 3 | |
| Double leg step jumps 6 x 3 | |
| 2 | Side-to-side ankle hop over a hurdle (30 cm) 4 x 3 |
| Standing triple jump 6 x 3 | |
| Hurdle jumps (60 cm) 8 x 3 | |
| Double leg step jumps 8 x 3 | |
| 3 | Single foot side-to-side ankle hop over a slat 4 x 3 |
| Standing triple jump uphill 6 x 3 | |
| Hurdle jumps (76 cm) 8 x 3 | |
| Single leg step jumps 6 x 3 | |
| 4 | Single foot side-to-side ankle hop over a hurdle (30 cm) 4 x 3 |
| Jump onto a box and jump off backward (30 cm) 6 x 3 | |
| Hurdle jumps (84 cm) 8 x 3 | |
| Single leg step jumps 8 x 3 | |
| 5 | Tuck jump with heel kick 4 x 3 |
| Jump onto a box and jump off backward (40 cm) 6 x 3 | |
| Multiple box-to-box (20 cm) squat jumps 6 x 3 | |
| Hurdle jumps (91 cm) 8 x 3 | |
| 6 | Single leg push-off 4 x 3 |
| Jump onto a box and jump off backward (50 cm) 6 x 3 | |
| Multiple box-to-box (40 cm) squat jumps 6 x 3 | |
| Hurdle jumps (100 cm) 6 x 3 | |