Table 1. Characteristics of the plyometric jump training programs.
Week |
Plyometric exercises |
Volume (sets×reps) |
Ground contacts |
1 |
Bilateral ankle hops (hurdle height: 20 cm) |
4 × 6-7 |
50 |
CMJs |
4 ×6-7 |
2 |
Bilateral ankle hops (hurdle height: 20 cm) |
4 × 7-8 |
60 |
CMJs |
4 × 7-8 |
3 |
Bilateral ankle hops (hurdle height: 20 cm) |
4 × 8-9 |
70 |
CMJs |
4 × 9 |
4 |
Bilateral ankle hops (hurdle height: 20 cm) |
4 × 10 |
80 |
CMJs |
4 × 10 |
5 |
Bilateral ankle hops (hurdle height: 20 cm) |
4 × 10 |
90 |
CMJs |
6 × 8-9 |
6 |
Bilateral ankle hops (hurdle height: 20 cm) |
6 × 8-9 |
100 |
CMJs |
6 × 8-9 |
7 |
Bilateral ankle hops (hurdle height: 20 cm) |
6 × 8 |
110 |
CMJs |
6 × 10 |
8 |
Bilateral ankle hops (hurdle height: 20 cm) |
6 × 10 |
120 |
CMJs |
6 × 10 |
Reps: repetitions; Notes: CMJ: countermovement jump