Table 2 The plyometric program performed for 30 min, 3 days a week, for 4 weeks
Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
Day 1 | ||||
Single leg push-off | 3 × 8 | 3 × 10 | 3 × 10 | 3 × 10 |
Box jump | 3 × 5 | 3 × 6 | 3 × 6 | 3 × 6 |
Depth jump | 3 × 5 | 3 × 5 | 3 × 5 | 3 × 5 |
Squat jump | 3 × 15 | 3 × 20 | 3 × 20 | 3 × 20 |
Backward throw | 3 × 6 | 3 × 6 | 3 × 6 | 3 × 6 |
Overhead throw | 3 × 5 | 3 × 6 | 3 × 6 | 3 × 6 |
Trunk rotation | 3 × 5 | 3 × 6 | 3 × 6 | 3 × 6 |
Foot contacts | 100 | 125 | 125 | 125 |
Day 2 | ||||
Double leg hops | 3 × 5 | 4 × 5 | 4 × 5 | 4 × 5 |
5-5-5 squat | 3 times | 4 times | 4 times | 4 times |
Front cone hops | 4 cones, 5 times | 4 cones, 5 times | 4 cones, 5 times | 4 cones, 5 times |
Multiple box-to-box jumps | 5 times | 5 times | 5 times | 5 times |
Wave squat | 2 × 5 | 10 reps | 10 reps | 10 reps |
Box jump | 3 × 5 | 4 × 5 | 4 × 5 | 4 × 5 |
Foot contacts | 150 | 170 | 170 | 170 |
Day 3 | ||||
Standing jump over barrier | 3 × 5 | 4 × 5 | 4 × 5 | 4 × 5 |
Lateral jump over barrier | 3 × 5 | 4 × 5 | 4 × 5 | 4 × 5 |
Single leg push-off | 3 × 8 | 3 × 8 | 3 × 8 | 3 × 8 |
Depth jump | 3 × 5 | 4 × 5 | 4 × 5 | 4 × 5 |
Pyramiding box hops | 5 rounds | 5 rounds | 5 rounds | 5 rounds |
Backward throw | 3 × 6 | 3 × 6 | 3 × 6 | 3 × 6 |
Overhead throw | 3 × 5 | 3 × 5 | 3 × 5 | 3 × 5 |
Foot contacts | 120 | 150 | 150 | 150 |