Table 2. Overview of the jump training program. Week Exercise Sets Repetitions Total foot contacts I Drop landingsa 2 10 74 Squat jumpb 3 6 Seated jumpb 4 6 Lateral landing from lateral jumpc 2 6 II Split landingsa 2 9 78 Seated jumpb 4 7 Countermovement jumpc 2 6 Jumping jacksc 2 10 III Single leg forward hop and sticka 3 8 81 Squat jumpb 3 8 Standing long jumpc 3 5 Pogo hoppingc 3 6 IV Jump with safe landing, single lega 3 6 79 Seated box jumpb 3 7 Countermovement box jumpc 4 5 Criss cross jumpsc 2 10 V Drop landings, single lega 2 6 84 Single leg vertical jumpb 2 7 Countermovement jumpc 4 7 Balet dancer jumpsc 3 10 VI Single leg forward hop and sticka 2 5 90 Squat jumpb 2 5 180 s jumpc 3 10 Scissors jumpsc 4 10 VII Jump with safe landing, single lega 2 6 88 Seated box jumpb 2 6 Countermovement jumpc 3 8 Pogo hoppingc 4 10 VIII Drop landings, single lega 2 6 94 Box squat jumpb 2 6 Countermovement box jumpc 3 8 Balet dancer jumpsc 4 12 a: eccentric exercise, characterized by a muscle action in which the muscle is generating active tension while being lengthened by external force b: concentric exercise, characterized by a muscle action in which the muscle is generating active tension while shortening c: plyometric exercise, characterized by a rapid transition between the initial lengthening of the muscle (i.e., eccentric action) and its subsequent shortening (i.e., concentric action).