Week | N° of sets (repetitions per set) | N° of total foot ground contacts | Type and order of jumpsa | |
---|---|---|---|---|
Session 1 | Session 2 | |||
1 | 5–6 (10) | 50 | 60 | 1. CMJ 2. CMJ with arms akimbo 3. Two footed ankles hop forward 4. double leg zigzag jumps |
2 | 5–6 (10) | 50 | 60 | |
3 | 5–6 (12) | 60 | 72 | |
4 | 5–6 (12) | 60 | 72 | |
5 | 5–6 (15) | 75 | 90 | |
6 | 6–7 (15) | 90 | 105 | |
7 | 7 (15) | 100 | 100 | |
8 | 8 (15) | 120 | 120 |