Table 3. Description of the six-week plyometric training group plan. Body region Exercise Training week 1 2 3 Group oneself times Group oneself times Group oneself times First session Second session First session Second session First session Second session Upper limbs ① Outbreak type push-ups / medium 3×12 3×12 3×14 3×14 3×16 3×16 ② Throw the medicine ball in front of both hands / low 3×12 3×12 3×14 3×14 3×16 3×16 Total number of upper limbs 72 72 84 84 96 96 Lower limbs Mixed direction ① Exchange leg jump-both arms swing / middle 4×6 4×6 —— —— —— —— ② Explosive pad jump / low 4×6 4×6 —— —— —— —— ③ Longitudinal obstacle continuous jump / medium —— —— 5×5 5×5 5×6 5×6 ④ single leg jump / high —— —— —— —— —— —— Vertical direction ⑤ Legs continuous jump / middle —— —— 5×5 5×5 5×6 5×6 ⑥ Exchange leg kick / low 4×4 4×4 —— —— —— —— ⑦ Squat and jump in split legs / middle —— —— —— —— 5×5 5×5 ⑧ Leg longitudinal jump / low —— —— 5×5 5×5 —— —— The total number of foot touches 64(16) 60(20) 75(25) 75(25) 85(25) 85(25) Body region Exercise Training week 4 5 6 Group oneself times Group oneself times Group oneself times First session Second session First session Second session First session Second session Upper limb ① Outbreak type push-ups / medium 3×18 3×18 3×18 3×18 2×16 2×16 ② Throw the medicine ball in front of both hands / low 3×18 3×18 3×18 3×18 2×16 2×16 Total number of upper limbs 108 108 108 108 64 64 Lower limbs Mixed direction ① Exchange leg jump-both arms swing / middle 5×6 5×6 —— —— —— —— ② Explosive pad jump / low —— —— 6×6 6×6 —— —— ③ Longitudinal obstacle continuous jump / medium —— —— —— —— 4×6 4×6 ④ single leg jump / high 5×6 5×6 5×6 5×6 —— —— Vertical direction ⑤ Legs continuous jump / middle —— —— —— —— 4×6 4×6 ⑥ Exchange leg kick / low 5×6 5×6 —— —— —— —— ⑦ Squat and jump in split legs / middle —— —— 6×6 6×6 —— —— ⑧ Leg longitudinal jump / low —— —— —— —— 4×6 4×6 The total number of foot touches 90(30) 90(30) 108(36) 108(36) 72 (24) 72 (24) Note: The number in parentheses indicates the total number of vertical foot touches per week.