Table 1.
Characteristics of the plyometric jump training programs.
| Week | Plyometric exercises | Volume (sets×reps) | Ground contacts |
|---|---|---|---|
| 1 | Bilateral ankle hops (hurdle height: 20 cm) | 4 × 6-7 | 50 |
| CMJs | 4 ×6-7 | ||
| 2 | Bilateral ankle hops (hurdle height: 20 cm) | 4 × 7-8 | 60 |
| CMJs | 4 × 7-8 | ||
| 3 | Bilateral ankle hops (hurdle height: 20 cm) | 4 × 8-9 | 70 |
| CMJs | 4 × 9 | ||
| 4 | Bilateral ankle hops (hurdle height: 20 cm) | 4 × 10 | 80 |
| CMJs | 4 × 10 | ||
| 5 | Bilateral ankle hops (hurdle height: 20 cm) | 4 × 10 | 90 |
| CMJs | 6 × 8-9 | ||
| 6 | Bilateral ankle hops (hurdle height: 20 cm) | 6 × 8-9 | 100 |
| CMJs | 6 × 8-9 | ||
| 7 | Bilateral ankle hops (hurdle height: 20 cm) | 6 × 8 | 110 |
| CMJs | 6 × 10 | ||
| 8 | Bilateral ankle hops (hurdle height: 20 cm) | 6 × 10 | 120 |
| CMJs | 6 × 10 |
Reps: repetitions; Notes: CMJ: countermovement jump