Table 2. Summary of plyometric training program.
Weeks 1 and 21-2 sets / 10 repetitions Weeks 3 and 41-2 sets / 8 repetitions Weeks 5 and 61-2 sets / 6 repetitions
Double leg jump forwardDouble leg jump backwardDouble leg “X” hopMB ’stuffer flutter”Standing jump & reachLateral taps on MBMB overhead throwMB single leg dipArrow cone drill*Figure 8 drill* Ankle jumpsHurdle hopsLateral cone hopsZig-zag jump drillMB chest passJump & turn 90°High-5 drillMB backwards throwMB split squatPower skippingClock drill*T-drill* Dot drillSingle leg cone hopsLong jump and sprintSingle leg zig-zag drillMB lunge chest passJump and turn 180°Tuck jumpsMB partner push passSplit squat jumpAlternate boundingX-drill*Shuttle drill
MB = medicine ball; plyometric speed and agility drills were performed once during weeks 1, 3 and 5 and twice during weeks 2, 4 and 6. Details of the training program are discussed in the text.