Table 2. Description of the training protocol in both experimental groups. Unilateral session 1 Unilateral session 2 Bilateral session 1 Bilateral session 2 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)