Table 2.

Plyometric training program.

Components	Exercise	Sets & Reps						Time	Frequency
Warm-up	Dynamic Stretching							5 min	3 times/week, total 8 weeks
Plyometric training		1-4 weeks		5-6 weeks		7-8 weeks
		Sets	Reps	Sets	Reps	Sets	Reps
	Squat jump	3	12	4	12	5	12	50 min
	Split squat jump	3	12	4	12	5	12
	Pike jump	3	12	4	12	5	12	Rest time between sets: 30 sec
	Double-leg hop	3	12	4	12	5	12
	Double-leg zigzag hop	3	12	4	12	5	12
	Single-leg hop	3	12	4	12	5	12
	Lateral barrier hop	3	12	4	12	5	12	Rest time between exercise: 1 min
	Skip	3	12	4	12	5	12
	Depth jump	3	12	4	12	5	12
	Depth jump with Lateral	3	12	4	12	5	12
Cool-down	Static Stretching							5 min