Table 1.

Training program^*.

Wednesday	Friday
WEEK 1–4
Knee extensors 3 × 10 (70%) Knee flexors 3 × 10 (70%) 20-cm horizontal drop jumps€ 1 × 3–4 Horizontal jumps 1 × 3	20-cm horizontal drop jumps€ 1 × 3–4 Horizontal jumps 1 × 3
WEEK 5–8
Knee extensors 3 × 10 (70%) Knee flexors 3 × 10 (70%) 25-cm horizontal drop jumps 1 × 4–5 Horizontal jumps 2 × 3	25-cm horizontal drop jumps 1 × 4–5 Horizontal jumps 2 × 3

^*: depicted exercises were performed bilaterally or unilaterally, for the traditional bilateral strength and plyometric training group (TG) and a unilateral group (UG), respectively.

^€: jump drills were performed with maximal voluntary effort.