Week 1
|
Unilateral
horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per
leg) |
Unilateral
reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5
per leg); unilateral drop jumps at 10 cm (2×5 per leg) |
Bilateral
horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) |
Unilateral
reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral
drop jumps at 10 cm (2×10) |
Week 2
|
Unilateral
horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per
leg) |
Unilateral
reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5
per leg); unilateral drop jumps at 10 cm (2×5 per leg) |
Bilateral
horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) |
Unilateral
reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral
drop jumps at 10 cm (2×10) |
Week 3
|
Unilateral
horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per
leg) |
Unilateral
reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5
per leg); unilateral drop jumps at 10 cm (2×5 per leg) |
Bilateral
horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) |
Unilateral
reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral
drop jumps at 10 cm (2×10) |
Week 4
|
Unilateral
horizontal jump (2×5 per leg); unilateral 3-bounce jumps per leg (2×5 per
leg) |
Unilateral
reactive pogo jumps (2×5 per leg); unilateral countermovement jumps (2×5
per leg); unilateral drop jumps at 10 cm (2×5 per leg) |
Bilateral
horizontal jumps (2×10); bilateral thee horizontal jumps (2×10) |
Unilateral
reactive pogo jumps (2×10); bilateral countermovement jumps (2×10); bilateral
drop jumps at 10 cm (2×10) |
Week 5
|
Unilateral
horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per
leg) |
Unilateral
reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5
per leg); unilateral drop jumps at 10 cm (3×5 per leg) |
Bilateral
horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) |
Unilateral
reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral
drop jumps at 10 cm (3×10) |
Week 6
|
Unilateral
horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per
leg) |
Unilateral
reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5
per leg); unilateral drop jumps at 10 cm (3×5 per leg) |
Bilateral
horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) |
Unilateral
reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral
drop jumps at 10 cm (3×10) |
Week 7
|
Unilateral
horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per
leg) |
Unilateral
reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5
per leg); unilateral drop jumps at 10 cm (3×5 per leg) |
Bilateral
horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) |
Unilateral
reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral
drop jumps at 10 cm (3×10) |
Week 8
|
Unilateral
horizontal jump (3×5 per leg); unilateral 3-bounce jumps per leg (3×5 per
leg) |
Unilateral
reactive pogo jumps (3×5 per leg); unilateral countermovement jumps (3×5
per leg); unilateral drop jumps at 10 cm (3×5 per leg) |
Bilateral
horizontal jumps (3×10); bilateral thee horizontal jumps (3×10) |
Unilateral
reactive pogo jumps (3×10); bilateral countermovement jumps (3×10); bilateral
drop jumps at 10 cm (3×10) |