| Week 1 |
2 sessions; 2 exercises for each session; (4 sets x 7 reps) |
2 sessions; 2 exercises for each session; (3 sets x 7 reps) |
| Week 2 |
2 sessions; 2 exercises for each session; (4 sets x 7 reps) |
2 sessions; 2 exercises for each session; (3 sets x 8 reps) |
| Week 3 |
2 sessions; 2 exercises for each session; (4 sets x 7 reps) |
2 sessions; 2 exercises for each session; (3 sets x 9 reps) |
| Week 4 |
2 sessions; 2 exercises for each session; (4 sets x 7 reps) |
2 sessions; 2 exercises for each session; (4 sets x 8 reps) |
| Week 5 |
2 sessions; 2 exercises for each session; (4 sets x 7 reps) |
2 sessions; 2 exercises for each session; (4 sets x 9 reps) |
| Week 6 |
2 sessions; 2 exercises for each session; (4 sets x 7 reps) |
2 sessions; 2 exercises for each session; (4 sets x 10 reps) |
| Load increase |
Increasing the weight of the flywheel, in order to obtain a Rate of Perceived Exertion = 17 based on Borg’s Scale. |
Increasing the number of sets and reps, in order to obtain a Rate of Perceived Exertion = 17 based on Borg’s Scale. |
| Exercises description |
4 meters sprint in diagonal direction;
Soccer shooting simulation |
Drop jump height 20 cm; Box jumps height 20cm;
Speed ladders |