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. 2017 Jan 1;34(2):137–148. doi: 10.5114/biolsport.2017.64587

TABLE 2.

Periodization of plyometric (PLYO) training (session 2 of every week).

Exercises Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
CMJ graphic file with name JBS-34-64587-ig001.jpg 2 x 8 2 x 10 2 x 12
Line jump (standing distance jump) graphic file with name JBS-34-64587-ig002.jpg 2 x 8 2 x 10 2 x 10
Drop jump + 1 step graphic file with name JBS-34-64587-ig003.jpg 2 x 8 2 x 8 2 x 10
Front to back cone hops graphic file with name JBS-34-64587-ig004.jpg 2 x 8 2 x 10 2 x 12
Lateral box jump push off graphic file with name JBS-34-64587-ig005.jpg 2 x 8 2 x 8 2 x 10 3 x 8 3 x 8 2 x 10
One leg distance jump + 1 step graphic file with name JBS-34-64587-ig006.jpg 3 x 8/leg 3 x 8/leg 2 x 10/leg
Single-leg cone jumps front to back graphic file with name JBS-34-64587-ig007.jpg 3 x 8/leg 3 x 10/leg 2 x 10/leg
Single-leg cone jumps side to side graphic file with name JBS-34-64587-ig008.jpg 3 x 8/leg 3 x 10/leg 2 x 10/leg
Single-leg box Push off graphic file with name JBS-34-64587-ig009.jpg 3 x 8/leg 3 x 8/leg 2 x 10/leg