Figure 3.

Schematic representation of the plyometric training volume during the familiarization, training and testing weeks. Four groups of plyometric exercises of increasing difficulty were used every two weeks, starting with less demanding exercises (basic jumps) and ending with higher load exercises (box/step jumps). Unilateral Plyometric Training group (UPT), Bilateral Plyometric Training group (BPT) and Control Group (CG).