Table 1. Characteristics of the plyometric jump training programs. Week Plyometric exercises Volume (sets×reps) Ground contacts 1 Bilateral ankle hops (hurdle height: 20 cm) 4 × 6-7 50 CMJs 4 ×6-7 2 Bilateral ankle hops (hurdle height: 20 cm) 4 × 7-8 60 CMJs 4 × 7-8 3 Bilateral ankle hops (hurdle height: 20 cm) 4 × 8-9 70 CMJs 4 × 9 4 Bilateral ankle hops (hurdle height: 20 cm) 4 × 10 80 CMJs 4 × 10 5 Bilateral ankle hops (hurdle height: 20 cm) 4 × 10 90 CMJs 6 × 8-9 6 Bilateral ankle hops (hurdle height: 20 cm) 6 × 8-9 100 CMJs 6 × 8-9 7 Bilateral ankle hops (hurdle height: 20 cm) 6 × 8 110 CMJs 6 × 10 8 Bilateral ankle hops (hurdle height: 20 cm) 6 × 10 120 CMJs 6 × 10 Reps: repetitions; Notes: CMJ: countermovement jump