Table 2b.
Training program exercises, sets and repetitions over the 8-week training period for the BBPT group (blocks of balance exercises prior to plyometric exercises).
| Exercise Group BBPT: Block of balance – plyometric training |
Week 1 | Week2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|---|---|---|---|
| Block of Balance Exercises | ||||||||
| Standing with knee on Swiss ball progressing to closed eyes execution | 1 × 30 | 2 × 30 | 2 × 40 | 2 × 45 | 1 × 30 | n/a | n/a | n/a |
| Unilateral and bilateral standing on inflated disc progressing to squat | 1× 8/Leg | 2 ×10/Leg | 2 ×12 /Leg | 2 ×15/Leg | 1 ×10/Leg | n/a | n/a | n/a |
| Supine straight leg bridge on Swiss Ball | 1× 8/Leg | 2×10/Leg | 2×12 /Leg | 2 ×15/Leg | 1 ×10/Leg | n/a | n/a | n/a |
| Lunge on foam surface progressing to BOSU ball or inflated disc with holding dumbbells | 1× 8/Leg | 2 ×10/Leg | 2 ×12 /Leg | 2 ×15/Leg | 1 ×10/Leg | n/a | n/a | n/a |
| Bilateral squat with elastic straps attached to bar placed on shoulder on foam surface progressing to BOSU ball or inflated disc | 1× 8 | 2 ×10 | 2 ×12 | 2 ×15 | 1 ×10 | 3×12 | 3 ×15 | 1 × 10 |
| Standing with knee on Swiss ball progressing to closed eyes execution | n/a | n/a | n/a | n/a | n/a | 3 × 40 | 3 × 45 | 1 × 30 |
| Unilateral and bilateral standing on inflated disc progressing to squat | n/a | n/a | n/a | n/a | n/a | 3×12/Leg | 3 ×15/Leg | 1 × 10/Leg |
| Supine straight leg bridge on Swiss Ball | n/a | n/a | n/a | n/a | n/a | 3×12/Leg | 3×15/Leg | 1 × 10/Leg |
| Lunge on foam surface progressing to BOSU ball or inflated disc with holding dumbbells | n/a | n/a | n/a | n/a | n/a | 3×12/Leg | 3 ×15/Leg | 1 × 10/Leg |
| Block of Plyometric Exercises | ||||||||
| Countermovement Jump (CMJ) | 1 x 8 | 2 x 10 | 2 x 12 | 2 x 15 | 1 x 10 | n/a | n/a | n/a |
| Drop Jump + 1 Step | 1× 8 | 2 ×10 | 2 ×12 | 2 ×15 | 1 ×10 | n/a | n/a | n/a |
| Horizontal Line Jump | 1× 8 | 2 ×10 | 2 ×12 | 2 ×15 | 1 ×10 | |||
| Lateral Hops | 1× 8 | 2 ×10 | 2 ×12 | 2 ×15 | 1 ×10 | n/a | n/a | n/a |
| Ankle Jump | 1× 8 | 2 ×10 | 2 ×12 | 2 ×15 | 1 ×10 | 3×12 | 3 ×15 | 1 × 10 |
| Single Leg cone jump front to back and side to side | n/a | n/a | n/a | n/a | n/a | 3 ×12/Leg | 3 ×15/Leg | 1 × 10/Leg |
| Single leg maximal rebounding hops + 5 m acceleration | n/a | n/a | n/a | n/a | n/a | 3 ×12/Leg | 3 ×15/Leg | 1 × 10/Leg |
| Hurdle Jump | n/a | n/a | n/a | n/a | n/a | 3×12 | 3 ×15 | 1 × 10 |
| Drop from a low platform and perform ballistic -type push-ups or clapping push-ups | n/a | n/a | n/a | n/a | n/a | 3 ×12 | 3 ×15 | 1 × 10 |