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| Unilateral session 1 | Unilateral session 2 | Bilateral session 1 | Bilateral session 2 | |
|---|---|---|---|---|
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Week 1
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Unilateral horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per leg) | Unilateral reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5 per leg); unilateral drop jumps at 10 cm (2×5 per leg) | Bilateral horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) | Unilateral reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral drop jumps at 10 cm (2×10) |
|
Week 2
|
Unilateral horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per leg) | Unilateral reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5 per leg); unilateral drop jumps at 10 cm (2×5 per leg) | Bilateral horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) | Unilateral reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral drop jumps at 10 cm (2×10) |
|
Week 3
|
Unilateral horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per leg) | Unilateral reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5 per leg); unilateral drop jumps at 10 cm (2×5 per leg) | Bilateral horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) | Unilateral reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral drop jumps at 10 cm (2×10) |
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Week 4
|
Unilateral horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per leg) | Unilateral reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5 per leg); unilateral drop jumps at 10 cm (2×5 per leg) | Bilateral horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) | Unilateral reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral drop jumps at 10 cm (2×10) |
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Week 5
|
Unilateral horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per leg) | Unilateral reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5 per leg); unilateral drop jumps at 10 cm (3×5 per leg) | Bilateral horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) | Unilateral reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral drop jumps at 10 cm (3×10) |
|
Week 6
|
Unilateral horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per leg) | Unilateral reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5 per leg); unilateral drop jumps at 10 cm (3×5 per leg) | Bilateral horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) | Unilateral reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral drop jumps at 10 cm (3×10) |
|
Week 7
|
Unilateral horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per leg) | Unilateral reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5 per leg); unilateral drop jumps at 10 cm (3×5 per leg) | Bilateral horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) | Unilateral reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral drop jumps at 10 cm (3×10) |
|
Week 8
|
Unilateral horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per leg) | Unilateral reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5 per leg); unilateral drop jumps at 10 cm (3×5 per leg) | Bilateral horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) | Unilateral reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral drop jumps at 10 cm (3×10) |