Table 2b. Training program exercises, sets and repetitions over the 8-week training period for the BBPT group (blocks of balance exercises prior to plyometric exercises).
Exercise GroupBBPT: Block of balance – plyometric training Week 1 Week2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Block of Balance Exercises
Standing with knee on Swiss ball progressing to closed eyes execution 1 × 30 2 × 30 2 × 40 2 × 45 1 × 30 n/a n/a n/a
Unilateral and bilateral standing on inflated disc progressing to squat 1× 8/Leg 2 ×10/Leg 2 ×12 /Leg 2 ×15/Leg 1 ×10/Leg n/a n/a n/a
Supine straight leg bridge on Swiss Ball 1× 8/Leg 2×10/Leg 2×12 /Leg 2 ×15/Leg 1 ×10/Leg n/a n/a n/a
Lunge on foam surface progressing to BOSU ball or inflated disc with holding dumbbells 1× 8/Leg 2 ×10/Leg 2 ×12 /Leg 2 ×15/Leg 1 ×10/Leg n/a n/a n/a
Bilateral squat with elastic straps attached to bar placed on shoulder on foam surface progressing to BOSU ball or inflated disc 1× 8 2 ×10 2 ×12 2 ×15 1 ×10 3×12 3 ×15 1 × 10
Standing with knee on Swiss ball progressing to closed eyes execution n/a n/a n/a n/a n/a 3 × 40 3 × 45 1 × 30
Unilateral and bilateral standing on inflated disc progressing to squat n/a n/a n/a n/a n/a 3×12/Leg 3 ×15/Leg 1 × 10/Leg
Supine straight leg bridge on Swiss Ball n/a n/a n/a n/a n/a 3×12/Leg 3×15/Leg 1 × 10/Leg
Lunge on foam surface progressing to BOSU ball or inflated disc with holding dumbbells n/a n/a n/a n/a n/a 3×12/Leg 3 ×15/Leg 1 × 10/Leg
Block of Plyometric Exercises
Countermovement Jump (CMJ) 1 x 8 2 x 10 2 x 12 2 x 15 1 x 10 n/a n/a n/a
Drop Jump + 1 Step 1× 8 2 ×10 2 ×12 2 ×15 1 ×10 n/a n/a n/a
Horizontal Line Jump 1× 8 2 ×10 2 ×12 2 ×15 1 ×10
Lateral Hops 1× 8 2 ×10 2 ×12 2 ×15 1 ×10 n/a n/a n/a
Ankle Jump 1× 8 2 ×10 2 ×12 2 ×15 1 ×10 3×12 3 ×15 1 × 10
Single Leg cone jump front to back and side to side n/a n/a n/a n/a n/a 3 ×12/Leg 3 ×15/Leg 1 × 10/Leg
Single leg maximal rebounding hops + 5 m acceleration n/a n/a n/a n/a n/a 3 ×12/Leg 3 ×15/Leg 1 × 10/Leg
Hurdle Jump n/a n/a n/a n/a n/a 3×12 3 ×15 1 × 10
Drop from a low platform and perform ballistic -type push-ups or clapping push-ups n/a n/a n/a n/a n/a 3 ×12 3 ×15 1 × 10