Table 2.

Plyometric drills and number of foot contacts for the unilateral plyometric training (UPT) and the bilateral plyometric training group (BPT) during the 10-week training intervention.

	Plyometric drills		UPT		BPT
	Weeks	Drills	Sets	Foot contacts	Sets	Foot contacts	Total Foot contacts
Basic jumps	1st	Jumps in nine squares	3	3 per leg	3	6	60
		Jumps over hurdles (10 cm) in four directions	3	3 per leg	3	6
		Jumps in four directions after light signal	2	6 per leg	4	6
	2nd	Jumps in four squares	3	4 per leg	3	8	80
		Jumps over hurdles (15 cm) in four directions	3	4 per leg	3	8
		Random jumps in nine squares	4	4 per leg	4	8
Side jumps	3rd	Standing jumps between two cones	5	5 per leg	5	10	100
		Side jumps over a hurdle (10 cm)	4	4 per leg	4	8
		Lateral jumps from a balance mat	3	3 per leg	3	6
	4th	Lateral jumps over a cone	3	4 per leg	3	8	80
		Lateral jumps over a hurdle (15 cm)	4	4 per leg	4	8
		Standing jumps on a balance mat	3	4 per leg	3	8
	5th	Recovery week: soccer drills only
Multipl e jumps	6th	Jumps in ladder	3	4 per leg	3	8	80
		Jumps over hurdles (15 cm)	3	4 per leg	3	8
		Jumps over cones	4	4 per leg	4	8
	7th	Lateral jumps in ladder	3	3 per leg	3	6	100
		Lateral jumps over low hurdles (15 cm)	5	5 per leg	5	10
		Diagonal jumps over cones	4	4 per leg	4	8
Box/Ste ps jumps	8th	Jumps on a step (20 cm)	5	4 per leg	5	8	120
		Jumps on steps (20cm) in four directions	5	4 per leg	5	8
		Jumps on four steps (20 cm)	5	4 per leg	5	8
	9th	Lateral jumps on step (20 cm)	5	5 per leg	5	10	100
		Diagonal jumps on steps (20 cm)	3	3 per leg	3	6
		Jumps on steps with different height (10-30 cm)	4	4 per leg	4	8
	10th	Recovery week: soccer drills only