Table 3. Sand-based plyometric jump training (PJT) performed by both intervention groups.
Weeks Exercises Training description
1st, 2nd, 3rd 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
4th, 5th, 6th 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
7th, 8th, 9th 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.