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 |