Table 2. Plyometric 6-week training protocol.
Training Week Training Volume (foot contacts) Plyometric Drill 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