Table 1 Exercise program.
Composition | Exercise program | Set | Time (min) | Intensity and volume |
|---|---|---|---|---|
Warm up | Jogging and dynamic stretching | 1 | 10 | |
Plyometric exercise | Stationary standing jumps Forward jumps from standing; bounds and hops (tuck, squat and split jump) | 12 | 50 | 1–4 weeks 20–24 reps 50–60% HR max |
Box jumps Multiple double legs hop from standing (tuck, squat and split jump) | 16 | 5–8 weeks 42–48 reps 60–70% HR max | ||
Box jumps Ssingle legs jump from standing start Multiple jumps with run-up (tuck, squat split, and box jump) | 18 | 9–12 weeks 72–80 reps 70–80% HR max | ||
Cool down | Walking and static stretching | 1 | 10 |
