Table 2 4-week plyometric training program.

From: Effects of a 4-week plyometric training on activity patterns during different phases of one-leg drop jump with focus on jump height

 

Weeks

1

2

3

4

Height of the step

10 cm

15 cm

20 cm

25 cm

Movement

 Hop right foot (10 m)

2

2

2

2

 Hop left foot (10 m)

2

2

2

2

 One-legged vertical jump in front of the step with a change of legs

2 × 10

2 × 10

2 × 10

2 × 10

 Jumping with the right leg to the front step

2 × 10

2 × 10

2 × 10

2 × 10

 Jumping with the left leg to the front step

2 × 10

2 × 10

2 × 10

2 × 10

 Jumping with the right leg to the side of the step

2 × 10

2 × 10

2 × 10

2 × 10

 Jumping with the left leg to the side of the step

2 × 10

2 × 10

2 × 10

2 × 10

 Jumping with the right leg to the back of the step

2 × 10

2 × 10

2 × 10

2 × 10

 Jumping with the left leg to the back of the step

2 × 10

2 × 10

2 × 10

2 × 10

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