TABLE 1.

Plyometric and isometric strength training program.

Week	PLYO	ISO
	Exercise x Sets* x Repetitions	Exercise x Sets# x Repetitions#
1	40 cm drop jump x 3 x 5 Single leg bounding x 3 x 5/side Split Jump x 3 x 5/side	Isometric ankle plantar flexion x 3 x 3 IMTP x 3 x 3
2	40 cm drop jump x 4 x 5 Single leg bounding x 4 x 5/side Split Jump x 4 x 5/side	Isometric ankle plantar flexion x 3 x 4 IMTP x 3 x 4
3	50 cm drop jump x 4 x 5 † Single leg bounding x 4 x 5/side †Split Jump x 4 x 5/side	Isometric ankle plantar flexion x 3 x 5 IMTP x 3 x 5
4	50 cm drop jump x 4 x 5 † Single leg bounding x 4 x 5/side †Split Jump x 4 x 5/side	Isometric ankle plantar flexion x 4 x 5 IMTP x 4 x 5
5	60 cm drop jump x 4 x 5 †† Single leg bounding x 4 x 5/side ††Split Jump x 4 x 5/side	Isometric ankle plantar flexion x 4 x 5 IMTP x 4 x 5
6	60 cm drop jump x 2 x 5 †† Single leg bounding x 2 x 5/side ††Split Jump x 2 x 5/side	Isometric ankle plantar flexion x 2 x 5 IMTP x 2 x 5

Note: * Rest (passive) intervals between sets for Ply were 3 minutes.

^#Rest (passive) intervals between sets and repetitions for Iso were 3 minutes and 2 s, respectively.

^†Subjects held a weight plate on each hand that adds up to 5% of their body weight.

^††Subjects held a weight plate on each hand that adds up to 10% of their body weight.