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Table 2 Components of plyometric training for the two experimental groups

From: The effect of a sand surface on physical performance responses of junior male handball players to plyometric training

WeekWorkshop 1Workshop 2Workshop 3Total contacts
16 × 36 × 36 × 354
26 × 46 × 46 × 472
36 × 46 × 46 × 472
46 × 56 × 56 × 590
56 × 56 × 56 × 590
66 × 66 × 66 × 6108
76 × 66 × 66 × 6108
  1. Workshop 1 = 6 lateral 0.3 m hurdle jumps (3 to left and 3 to right), then sprinting 10 m; Workshop 2 = 6 horizontal jumps (3 to left and 3 to right), then sprinting 10 m; workshop 3 = 6 × 0.4 m hurdle jumps, then sprinting 10 m