Table 1. Description of the plyometric training exercises performed.

Planning (training session)	Description	Number of series and repetitions (reps)
Week 1 (≈ 25 minutes)	Alternate leg bounding; unilateral squat jump; power skipping	4 × (15 reps) in each exercise
Week 2 (≈ 20 minutes)	Power skipping; squat jump; alternate leg bounding	3 × (8–15 reps) in each exercise
Week 3 (≈ 15 minutes)	Squat jump; repeated long jumps; unilateral squat jump; static tuck jumps	3 × (8–15 reps) in each exercise
Week 4 (≈ 15 minutes)	Progressive power skipping; rhytm skips; jump rope (30 seconds); unilateral squat jump; diagonal obstacle jump; repeated tuck jumps	2–3 series: circuit with 90 seconds interval