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.