| Week
1, Session 1 |
Unilateral
horizontal jump (2U5 per leg); unilateral 3-bounce jumps per leg (2b5 per
leg) |
Bilateral
horizontal jumps (2B10); bilateral three consecutive horizontal jumps (2110) |
Unilateral
horizontal jump (2U5 per leg); three consecutive horizontal jumps (2510) |
| Week
1, Session 2 |
Unilateral
reactive pogo jumps (2U5 per leg); unilateral countermovement jumps (2c5
per leg); unilateral drop jumps at 10 cm (255 per leg) |
Bilateral
reactive pogo jumps (2B10); bilateral countermovement jumps (2110); bilateral
drop jumps at 10 cm (2110) |
Bilateral
reactive pogo jumps (2B10); unilateral countermovement jumps (215 per leg);
bilateral drop jumps at 10 cm (2510) |
| Week
2, Session 3 |
Unilateral
horizontal jump (2U5 per leg); unilateral 3-bounce jumps per leg (2b5 per
leg) |
Bilateral
horizontal jumps (2B10); bilateral three consecutive horizontal jumps (2j10) |
Bilateral
horizontal jumps (2B10); unilateral 3-bounce jumps per leg (2b5 per leg) |
| Week
2, Session 4 |
Unilateral
reactive pogo jumps (2U5 per leg); unilateral countermovement jumps (255
per leg); unilateral drop jumps at 10 cm (255 per leg) |
Bilateral
reactive pogo jumps (2B10); bilateral countermovement jumps (2110); bilateral
drop jumps at 10 cm (2110) |
Unilateral
reactive pogo jumps (2U5 per leg); bilateral countermovement jumps (2510);
unilateral drop jumps at 10 cm (215 per leg) |
| Week
3, Session 5 |
Unilateral
horizontal jump (2U5 per leg); unilateral 3-bounce jumps per leg (2b5 per
leg) |
Bilateral
horizontal jumps (2B10); bilateral three consecutive horizontal jumps (2110) |
Unilateral
horizontal jump (2U5 per leg); bilateral three consecutive horizontal jumps
(2510) |
| Week
3, Session 6 |
Unilateral
reactive pogo jumps (2U5 per leg); unilateral countermovement jumps (255
per leg); unilateral drop jumps at 10 cm (255 per leg) |
Bilateral
reactive pogo jumps (2B10); bilateral countermovement jumps (2c10); bilateral
drop jumps at 10 cm (2110) |
Bilateral
reactive pogo jumps (2B10); unilateral countermovement jumps (215 per leg);
bilateral drop jumps at 10 cm (2510) |
| Week
4, Session 7 |
Unilateral
horizontal jump (2U5 per leg); unilateral 3-bounce jumps per leg (2b5 per
leg) |
Bilateral
horizontal jumps (2B10); bilateral three consecutive horizontal jumps (2110) |
Bilateral
horizontal jumps (2B10); unilateral 3-bounce jumps per leg (2b5 per leg) |
| Week
4, Session 8 |
Unilateral
reactive pogo jumps (2U5 per leg); unilateral countermovement jumps (255
per leg); unilateral drop jumps at 10 cm (255 per leg) |
Bilateral
reactive pogo jumps (2B10); bilateral countermovement jumps (2110); bilateral
drop jumps at 10 cm (2110) |
Unilateral
reactive pogo jumps (2U5 per leg); bilateral countermovement jumps (2510);
unilateral drop jumps at 10 cm (215 per leg) |
| Week
5, Session 9 |
Unilateral
horizontal jump (3U5 per leg); unilateral 3-bounce jumps per leg (3b5 per
leg) |
Bilateral
horizontal jumps (3h10); bilateral three consecutive horizontal jumps (3110) |
Unilateral
horizontal jump (3U5 per leg); bilateral three consecutive horizontal jumps
(3510) |
| Week
5, Session 10 |
Unilateral
reactive pogo jumps (3U5 per leg); unilateral countermovement jumps (3u5
per leg); unilateral drop jumps at 10 cm (355 per leg) |
Bilateral
reactive pogo jumps (3B10); bilateral countermovement jumps (3110); bilateral
drop jumps at 10 cm (3110) |
Bilateral
reactive pogo jumps (3B10); unilateral countermovement jumps (3u5 per leg);
bilateral drop jumps at 10 cm (3510) |
| Week
6, Session 11 |
Unilateral
horizontal jump (3U5 per leg); unilateral 3-bounce jumps per leg (3b5 per
leg) |
Bilateral
horizontal jumps (3B10); bilateral three consecutive horizontal jumps (3c10) |
Bilateral
horizontal jumps (3B10); unilateral 3-bounce jumps per leg (3b5 per leg) |
| Week
6, Session 12 |
Unilateral
reactive pogo jumps (3U5 per leg); unilateral countermovement jumps (355
per leg); unilateral drop jumps at 10 cm (3j5 per leg) |
Bilateral
reactive pogo jumps (3B10); bilateral countermovement jumps (3110); bilateral
drop jumps at 10 cm (3110) |
Unilateral
reactive pogo jumps (3U5 per leg); bilateral countermovement jumps (3510);
unilateral drop jumps at 10 cm (315 per leg) |
| Week
7, Session 13 |
Unilateral
horizontal jump (3U5 per leg); unilateral 3-bounce jumps per leg (3b5 per
leg) |
Bilateral
horizontal jumps (3B10); bilateral three consecutive horizontal jumps (3110) |
Unilateral
horizontal jump (3U5 per leg); bilateral three consecutive horizontal jumps
(3l10) |
| Week
7, Session 14 |
Unilateral
reactive pogo jumps (3U5 per leg); unilateral countermovement jumps (355
per leg); unilateral drop jumps at 10 cm (355 per leg) |
Bilateral
reactive pogo jumps (3B10); bilateral countermovement jumps (3110); bilateral
drop jumps at 10 cm (3110) |
Bilateral
reactive pogo jumps (3B10); unilateral countermovement jumps (315 per leg);
bilateral drop jumps at 10 cm (3510) |
| Week
8, Session 15 |
Unilateral
horizontal jump (3U5 per leg); unilateral 3-bounce jumps per leg (3b5 per
leg) |
Bilateral
horizontal jumps (3B10); bilateral three consecutive horizontal jumps (3110) |
Bilateral
horizontal jumps (3B10); unilateral 3-bounce jumps per leg (3b5 per leg) |
| Week
8, Session 16 |
Unilateral
reactive pogo jumps (3U5 per leg); unilateral countermovement jumps (355
per leg); unilateral drop jumps at 10 cm (355 per leg) |
Bilateral
reactive pogo jumps (3B10); bilateral countermovement jumps (3110); bilateral
drop jumps at 10 cm (3110) |
Unilateral
reactive pogo jumps (3U5 per leg); bilateral countermovement jumps (3510);
unilateral drop jumps at 10 cm (315 per leg) |
| Total
jumps (n) |
1000 jumps |
1000 jumps |
1000 jumps |