Table 1. The six-week sport-specific plyometric intervention used in this study.

Denotes sets x repetitions.

Exercise	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Tuck jump	2 x 4	2 x 4			4 x 5	4 x 5
Split jump	1 x 4	1 x 4				3 x 6
Squat jump	1 x 4	1 x 4	2 x 4	2 x 4	4 x 5	4 x 5
Jump over barrier (15cm)	2 x 4	2 x 5
Jump over barrier (30cm)			2 x 4	2 x 4	3 x 4	4 x 4
Alternate leg push off		2 x 4	2 x 4	2 x 5
Multiple box-to-box jumps			2 x 4	2 x 4	3 x 4	4 x 4
Single leg bounding	1 x 4	1 x 4	2 x 4	3 x 5
Jump to Box (30cm)			2 x 1	2 x 1	4 x 1	4 x 1
Jump From Box (30cm)			2 x 1	2 x 1	4 x 1	4 x 1
Standing long jump	2 x 1	2 x 1	2 x 1	2 x 1	4 x 1	4 x 1
Bounce to Handstands against wall	1 x 4	1 x 4	2 x 4	2 x 6
Handstand hops	4 x 1	4 x 1	4 x 1	4 x 1
Shoulder shrug hops			1 x 4	1 x 4	2 x 4	2 x 4
Chest pass at trampette (Medicine Ball [MB] 2/3kg)	2 x 1	2 x 1	3 x 1	4 x 1
Single-arm throw at trampette (MB 2/3kg)	2 x 1	2 x 1	3 x 1	4 x 1
Inverted clap push-ups	2 x 4	2 x 5	3 x 4	1 x 4
Push-up on and off raised surface				2 x 4	2 x 5	3 x 4
Sit Up Throw (MB 2/3kg)	1 x 4	1 x 4	2 x 4	2 x 5	3 x 4	4 x 4
Total Repetitions	54	66	88	105	106	138