|
Table 2. Plyometric 6-week training protocol. |
|
Training Week |
Training Volume |
Plyometric |
Sets X Reps |
Training Intensity |
|
Week 1 |
90 |
Side
to side ankle hops |
2
X 15 |
Low |
|
|
|
Standing
jump and reach |
2
X 15 |
Low |
|
|
|
Front cone hops |
5 X 6 |
Low |
|
Week 2 |
120 |
Side
to side ankle hops |
2
X 15 |
Low |
|
|
|
Standing
long jump |
5
X 6 |
Low |
|
|
|
Lateral
jump over barrier |
2
X 15 |
Medium |
|
|
|
Double leg hops |
5
X 6 |
Medium |
|
Week 3 |
120 |
Side
to side ankle hops |
2
X 12 |
Low |
|
|
|
Standing
long jump |
4
X 6 |
Low |
|
|
|
Lateral
jump over barrier |
2
X 12 |
Medium |
|
|
|
Double
leg hops |
3
X 8 |
Medium |
|
|
|
Lateral cone hops |
2
X 12 |
Medium |
|
Week 4 |
140 |
Diagonal
cone hops |
4
X 8 |
Low |
|
|
|
Standing
long jump with lateral sprint |
4
X 8 |
Medium |
|
|
|
Lateral
cone hops |
2
X 12 |
Medium |
|
|
|
Single
leg bounding |
4
X 7 |
High |
|
|
|
Lateral jump single
leg |
4
X 6 |
High |
|
Week 5 |
140 |
Diagonal
cone hops |
2
X 7 |
Low |
|
|
|
Standing
long jump with lateral sprint |
4
X 7 |
Medium |
|
|
|
Lateral
cone hops |
4
X 7 |
Medium |
|
|
|
Cone
hops with 180 degree turn |
4
X 7 |
Medium |
|
|
|
Single
leg bounding |
4
X 7 |
High |
|
|
|
Lateral jump single
leg |
2
X 7 |
High |
|
Week 6 |
120 |
Diagonal
cone hops |
2
X 12 |
Low |
|
|
|
Hexagon
drill |
2
X 12 |
Low |
|
|
|
Cone
hops with change of direction sprint |
4
X 6 |
Medium |
|
|
|
Double
leg hops |
3
X 8 |
Medium |
|
|
|
Lateral
jump single leg |
4
X 6 |
High |