Intervention A: Plyometric Reps Sets Load Rest Period

Lower Extremities
Squat Jump 3-4 4-5 Body weight 10 seconds
Split Squat Jump 3-4 4-5 Body weight between reps;
Lateral Heiden 3-4 5 Body weight 2-3 minutes
Depth Jump 3 4 Body weight, 2ft between sets
height block
Single Leg Hop 3 4 Body weight
Upper Extremities
Chest Pass 10 3 3.6 kg ball 10 seconds
45 degree sit-up 10 3 1 kg ball between reps;
2-3 minutes
between sets

Intervention B: Resistance Reps Sets Load Rest Period

Lower Extremities
Partner Resisted Training 4 2 20meters 2 mins
Body weight

These exercises include basic jumping exercises such as squat jumps, tuck
jumps, split squat jumps, and single leg lateral bounds, progressing all the way
up to highly demanding exercises such as depth jumps.

1.Squat Jump

Squat jumps offer the perfect way to integrate plyometric exercises into your
routine in a safe and effective manner. Simply dip down into a semi-squat
position, and then explode up, jumping as high as you can in the process.

As soon as your feet contact the ground upon landing, immediately transition into
another jump.

3-4 sets of 4-5 repetitions are perfect here.