TABLE 2.

Multidirectional plyometric training program.

Week	Exercises	Directions	Number of jumps per exercise	Number of jumps per session	Total time
1	Alternating jumps (right-left leg) forward through the hoops	V-H	5 × 6	140	27
	Jumps with feet together and then separated in hoops	V-H-L	5 × 10
	Jumps forward between barriers (45 cm)	V-H	5 × 4
	Alternating jumps legs (right-left leg) on bench (50 cm)	V	5 × 8
2	Jumps forward and back between ground markers with lateral displacement	V-H	5 × 16	160	23
	Squat jumping on a bench (30 cm)	V	5 × 8
	Squat jumping on a bench (50 cm)	V	5 × 8
3	Alternating lateral jumps (right-left leg)	V-H	6 × 16	168	25
	Lateral jumps over a bench (30 cm)	V-H	6 × 4
	Alternating jumps legs (right-left leg) on bench (50 cm)	V	6 × 8
4	Jumping, feet together between plots	V-H	6 × 10	180	25.5
	Combined jumps (front-lateral-back)	V-H-L	6 × 10
	Lateral jumps between barriers (45 cm) without displacement	V-L	6 × 10
5	Alternating lateral jumps (2 left, 2 right)	V-L	6 × 8	192	32
	Alternating jumps lateral (right-left leg) in the hoop	V-L	6 × 8
	Alternating jumps, front-lateral between barriers (45 cm)	V-L	6 × 8
	Squat jumps on a bench (50 cm)	V	6 × 8
6	Alternating jumps (right-left leg) forward in the hoops	V-H	6 × 8	216	33
	Jumps with feet together and then separated in hoops	V-H-L	6 × 8
	Jumps (4 front, 4 right side, 4 left side) between barriers (45 cm)	V-H-L	6 × 12
	Squat jumping on a bench (50 cm) followed by drop jump on a bench (30 cm)	V	6 × 8

V, vertical; V-H, vertical-horizontal; V-L, vertical-lateral; V-H-L, vertical-horizontal-lateral.