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.