Effects of Sand-Based Plyometric-Jump Training in Combination with Endurance Running on Outdoor or Treadmill Surface on Physical Fitness in Young Adult Males

Table 3. Sand-based plyometric jump training (PJT) performed by both intervention groups.

Weeks	Exercises	Training description
1^st, 2^nd, 3^rd	Running (warm-up) Bounding Hoping Power skipping	Intensity: high* Duration: 30 seconds Rest between exercises: 30 seconds Rest between sets: 2 minutes Number of sets: 3 Work-rest ratio: 1:1
4^th, 5^th, 6^th		Intensity: high Duration: 45 seconds Rest between exercises: 30 seconds Rest between sets: 2 minutes Number of sets: 3 Work-rest ratio: 1.5: 1
7^th, 8^th, 9^th		Intensity: high Duration: 60 seconds Rest between exercises: 30 seconds Rest between sets: 2 minutes Number of sets: 3 Work-rest ratio: 2:1

In addition to sand-based PJT, the intervention groups also performed exercises such as duck walks, shuttle runs, crab walks, ladder drills (e.g., side shuffling), and planks.*: participants were asked to perform exercises with the aim to achieve maximal or near-maximal distance or height (or minimal contact time) per repetition.