Table 2.

Details of two types of plyometric training.

	Weeks 1 and 2	Weeks 3 and 4	Weeks 5 and 6	Weeks 7 and 8	Weeks 9 and 10
Exercise 1: 3 hops to the right then 3 hops to the left (6 ground contacts), finally sprint 20 m.	2 Repetitions	3 Repetitions	4 Repetitions	5 Repetitions	6 Repetitions
Exercise 2: 6 lateral 0.3 m hurdle jumps (3 to left and 3 to right) (6 ground contacts), then sprint 20 m.	2 Repetitions	3 Repetitions	4 Repetitions	5 Repetitions	6 Repetitions
Exercise 3: 6 horizontal jumps (three bell feet horizontal with the right leg follows from three bell feet horizontal with the left leg) (6 ground contacts), then sprint 20 m.	2 Repetitions	3 Repetitions	4 Repetitions	5 Repetitions	6 Repetitions
Exercise 4: 6 × 0.4 m hurdle jumps (6 ground contacts), then sprint 20 m.	2 Repetitions	3 Repetitions	4 Repetitions	5 Repetitions	6 Repetitions
Total jump per each session	48 (36 unilateral jump + 12 bilateral jump)	72 (54 unilateral jump + 18 bilateral jump)	96 (72 unilateral jump + 24 bilateral jump)	120 (90 unilateral jump + 30 bilateral jump)	144 (98 unilateral jump + 36 bilateral jump)