Table 1. Plyometric-training program. Week Body part Exercises Intensity Reps (total) Sets (total) Rest between sets 1 Lower body Leg hops, tuck jumps, vertical jumps Low 40 12 2-3 min Upper body Explosive push-ups, jumping spider Low 40 12 2-3 min 2 Lower body Lateral/diagonal and broad jumps Low 40 12 2-3 min Upper body Clapping push-ups, medicine ball presses, rotational throws Low 40 12 2-3 min 3 Lower body Vertical and obstacle jumps, box shuffles Low 46 18 2-3 min Upper body Clapping push ups, medicine ball presses, chest passes Low 50 21 2-3 min 4 Lower body Lateral/diagonal jumps, obstacle jumps, box shuffles Medium 46 18 2-3 min Upper body Clapping push-ups, rotational throws, chest passes Medium 50 21 2-3 min 5 Lower body Broad jumps, box jumps, box shuffles, drop jumps Low 46 18 2-3 min Upper body Medicine ball presses, rotational throws, overarm throws Low 50 21 2-3 min 6 Lower body Vertical jumps, obstacle jumps, box shuffles, drop jumps Medium 48 18 2-3 min Upper body Jumping spider, chest passes, overarm throws Medium 52 21 2-3 min 7 Lower body Lateral jumps, drop jumps (+ vertical jumps), box jumps Medium 46 18 2-3 min Upper body Explosive push-ups, clapping push-ups, rotational throws, overarm throws Medium 52 21 2-3 min 8 Lower body Tuck jumps, box jumps, drop jumps, box shuffles, obstacle jumps High 46 18 3-4 min Upper body Jumping spider, chest passes, overarm throw High 52 21 3-4 min 9 Lower body Obstacle jumps, box shuffles, drop jumps, broad jumps, box jumps Medium 48 18 3-4 min Upper body Jumping spider, rotational throws, overarm throws Medium 52 21 3-4 min 10 Lower body Drop jumps, drop jumps + vertical jump, lateral/diagonal jumps, obstacle jumps High 46 18 3-4 min Upper body Jumping spider, medicine ball throw, chest passes, overarm throws High 56 24 3-4 min 11 Lower body Tuck jumps, drop jumps, broad jumps, box jumps High 48 20 3-4 min Upper body Rotational throws, Chest passes, overarm throws High 58 24 3-4 min 12 Lower body Drop jumps, drop jumps + vertical jumps, lateral/diagonal jumps, obstacle jumps High 48 20 3-4 min Upper body Chest passes, overarm throws High 58 24 3-4 min