Table 2.
Training program design:
| Sessions | ||||||
|---|---|---|---|---|---|---|
|
| ||||||
| Exercises | 1 | 2 | 3 | 4 | 5 | 6 |
| Chest 1 kg Medicine Ball Throw 1 | 2×8 | 2×8 | 2×8 | 2×8 | 6×8 | 6×8 |
| Chest 3 kg Medicine Ball Throw 1 | 2×8 | 2×8 | 2×8 | 2×8 | ||
| Overhead 1 kg Medicine Ball Throw 1 | 2×8 | 2×8 | 2×8 | 2×8 | 6×8 | 6×8 |
| Overhead 3 kg Medicine Ball Throw 1 | 2×8 | 2×8 | 2×8 | 2×8 | ||
| Counter Movement Jump onto a box 1 | 1×5 | 1×5 | 3×5 | 3×5 | 3×5 | 4×5 |
| Plyometric Jumps above 3 hurdling 1 | 5×4 | 5×4 | 5×4 | 5×4 | 2×3 | 2×3 |
| Sprint Running (m) 1 | 4×20 m | 4×20 m | 3×20 m | 3×20 m | 3×20 m | 3×20 m |
| 20 m Shuttle Run (MAV) 2 | 75% | 75% | 75% | 75% | 75% | 75% |
|
| ||||||
| Exercises | 7 | 8 | 9 | 10 | 11 | 12 |
|
| ||||||
| Chest 1 kg Medicine Ball Throw 1 | ||||||
| Chest 3 kg Medicine Ball Throw 1 | 2×5 | 2×5 | 3×5 | 3×5 | 3×5 | 2×5 |
| Overhead 1 kg Medicine Ball Throw 1 | ||||||
| Overhead 3 kg Medicine Ball Throw 1 | 2×8 | 2×8 | 3×8 | 3×8 | 3×8 | |
| Counter Movement Jump onto a box 1 | 4×5 | 5×5 | 5×5 | 5×5 | 5×5 | 4×5 |
| Plyometric Jumps above 3 hurdling 1 | 3×3 | 4×3 | 4×3 | 4×3 | 4×3 | |
| Sprint Running (m) 1 | 4×30 m | 4×30 m | 4×30 m | 4×30 m | 4×30 m | 3×40 m |
| 20 m Shuttle Run (MAV) 2 | 75% | TestM | 75% | 75% | 75% | 75% |
|
| ||||||
| Exercises | 13 | 14 | 15 | 16 | ||
|
| ||||||
| Chest 1 kg Medicine Ball Throw 1 | ||||||
| Chest 3 kg Medicine Ball Throw 1 | 2×5 | 1×5 | ||||
| Overhead 1 kg Medicine Ball Throw 1 | 3×8 | 2×8 | 2×8 | |||
| Overhead 3 kg Medicine Ball Throw 1 | 3×8 | |||||
| Counter Movement Jump onto a box 1 | 4×5 | 2×5 | 2×4 | 2×4 | ||
| Plyometric Jumps above 3 hurdling 1 | 4×3 | 3×3 | ||||
| Sprint Running (m) 1 | 3×40 m | 4×40 m | 2×30 m | 2×30 m | ||
| 20 m Shuttle Run (MAV) 2 | 75% | 75% | 75% | 75% | ||
For the medicine ball throw and Jump onto a box the 1st no. corresponds to sets and 2nd corresponds to repetitions. For sprint running 1st number corresponds to sets and 2nd corresponds to the distance to run. For 20 m shuttle run training each child ran each session (until testM) 75% of maximum individual aerobic volume performed on the pre-test and after this testM moment until program ended, ran 75% of maximum individual aerobic volume performed on testM. MAV- maximum individual aerobic volume.
1
= power strength training protocol (SG).
2
= endurance training protocol (EG).