TABLE 1.

Plyometric training program.

	Weeks 1–2	Weeks 3–4	Weeks 5–6	Weeks 7–8	Weeks 9–10
	S × R	S × R	S × R	S × R	S × R
Upper limb
Push-up	10 × 6	10 × 6	10 × 6	10 × 6	10 × 6
Contacts number	60	60	60	60	60
	H × S × R	H × S × R	H × S × R	H × S × R	H × S × R
Lower limb
Hurdle jump	0.3 m × 2 × 6	0.3 m × 3 × 6	0.35 m × 2 × 6	0.35 m × 3 × 6	0.4 m × 2 × 6
Lateral hurdle jump	0.3 m × 2 × 6	0.3 m × 3 × 6	0.35 m × 2 × 6	0.35 m × 3 × 6	0.4 m × 2 × 6
Stretched leg jump	0.25 m × 2 × 6	0.25 m × 3 × 6	0.30 m × 2 × 6	0.30 m × 3 × 6	0.35 m × 2 × 6
Hurdle jump (jump with 180° rotation)	0.25 m × 2 × 6	0.25 m × 3 × 6	0.30 m × 2 × 6	0.30 m × 3 × 6	0.35 m × 2 × 6
Horizontal jump	1.1 m × 2 × 6	1.1 m × 3 × 6	1.2 m × 2 × 6	1.2 m × 2 × 6	1.3 m × 2 × 6
Contact number	60	90	60	90	60

H, height; S, sets; R, reps.