Table 2. Plyometric 6-week training protocol.
| Training Week |
Training Volume
(foot contacts) |
Plyometric
Drill |
Sets X Reps |
Training Intensity |
| Week 1 |
90 |
Side to side ankle hops |
2 X 15 |
Low |
| Standing jump and reach |
2 X 15 |
Low |
| Front cone hops |
5 X 6 |
Low |
| Week 2 |
120 |
Side to side ankle hops |
2 X 15 |
Low |
| Standing long jump |
5 X 6 |
Low |
| Lateral jump over barrier |
2 X 15 |
Medium |
| Double leg hops |
5 X 6 |
Medium |
| Week 3 |
120 |
Side to side ankle hops |
2 X 12 |
Low |
| Standing long jump |
4 X 6 |
Low |
| Lateral jump over barrier |
2 X 12 |
Medium |
| Double leg hops |
3 X 8 |
Medium |
| Lateral cone hops |
2 X 12 |
Medium |
| Week 4 |
140 |
Diagonal cone hops |
4 X 8 |
Low |
| Standing long jump with lateral sprint |
4 X 8 |
Medium |
| Lateral cone hops |
2 X 12 |
Medium |
| Single leg bounding |
4 X 7 |
High |
| Lateral jump single leg |
4 X 6 |
High |
| Week 5 |
140 |
Diagonal cone hops |
2 X 7 |
Low |
| Standing long jump with lateral sprint |
4 X 7 |
Medium |
| Lateral cone hops |
4 X 7 |
Medium |
| Cone hops with 180 degree turn |
4 X 7 |
Medium |
| Single leg bounding |
4 X 7 |
High |
| Lateral jump single leg |
2 X 7 |
High |
| Week 6 |
120 |
Diagonal cone hops |
2 X 12 |
Low |
| Hexagon drill |
2 X 12 |
Low |
| Cone hops with change of direction sprint |
4 X 6 |
Medium |
| Double leg hops |
3 X 8 |
Medium |
| Lateral jump single leg |
4 X 6 |
High |
