Table 2. Seven weeks plyometric training program
Exercises* Set × Repetitions
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Bounce drop jump from 20 cm boxes 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10
Bounce drop jump from 40 cm boxes 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10
Bounce drop jump from 60 cm boxes 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10 2 × 10
*: denotes that the order of exercises execution was randomized each training session.