Table 2. Overview of the jump training program.

Week	Exercise	Sets	Repetitions	Total foot contacts
I	Drop landingsa	2	10	74
	Squat jumpb	3	6
	Seated jumpb	4	6
	Lateral landing from lateral jumpc	2	6
II	Split landingsa	2	9	78
	Seated jumpb	4	7
	Countermovement jumpc	2	6
	Jumping jacksc	2	10
III	Single leg forward hop and sticka	3	8	81
	Squat jumpb	3	8
	Standing long jumpc	3	5
	Pogo hoppingc	3	6
IV	Jump with safe landing, single lega	3	6	79
	Seated box jumpb	3	7
	Countermovement box jumpc	4	5
	Criss cross jumpsc	2	10
V	Drop landings, single lega	2	6	84
	Single leg vertical jumpb	2	7
	Countermovement jumpc	4	7
	Balet dancer jumpsc	3	10
VI	Single leg forward hop and sticka	2	5	90
	Squat jumpb	2	5
	180 s jumpc	3	10
	Scissors jumpsc	4	10
VII	Jump with safe landing, single lega	2	6	88
	Seated box jumpb	2	6
	Countermovement jumpc	3	8
	Pogo hoppingc	4	10
VIII	Drop landings, single lega	2	6	94
	Box squat jumpb	2	6
	Countermovement box jumpc	3	8
	Balet dancer jumpsc	4	12

a: eccentric exercise, characterized by a muscle action in which the muscle is generating active tension while being lengthened by external forceb: concentric exercise, characterized by a muscle action in which the muscle is generating active tension while shorteningc: plyometric exercise, characterized by a rapid transition between the initial lengthening of the muscle (i.e., eccentric action) and its subsequent shortening (i.e., concentric action).