TABLE 3.

Plyometric training program.

	Weeks												Recovery between sets
	1–2			3–4			5–6			7–8
Exercise	Reps	Sets	Height	Reps	Sets	Height	Reps	Sets	Height	Reps	Sets	Height
Bounding jumps	6	4		6	5		6	6		6	7	0.5-m	120 s
Hurdle jumps	6	4	0.4-m	6	5	0.4-m	6	6	0.5-m	6	7
Drop jumps	6	4		6	5		6	6		6	7
Total Ground contact per session		72			90			108			126

Reps, repetitions; “m”, meter; “s”, second.