Table 1 Training protocol

 Max Broad Jump

Max

5

1

30 s between reps

 Broad Jump + 9-m Sprint

Max

4

1

45 s between reps

 Overhead Medicine Ball Toss + 18-m Sprint

Max

4

1

60 s between reps

 27-m Sprint

Max

2

1

60 s between reps

50 % - Max

1

5

60 s between sets

55 % - Max

1

4

60 s between sets

60 % - Max

1

4

60 s between sets

65 % - Max

1

4

60 s between sets

70 % - Max

1

4

60 s between sets

45 % - Max

1

8

60 s between sets

65 % - Max

1

5

30 s between sets

24″ Box Jump

1

5

90 s between sets

70 % - Max

1

5

30 s between sets

24″ Box Jump

1

5

90 s between sets

80 % - Max

1

3

30 s between sets

24″ Box Jump

1

5

90 s between sets

85 % - Max

1

3

150 s between sets

90 % - Max

1

2

150 s between sets

60 % - Max

1

8

180 s between sets

60 % - Max

1

10

60 s between sets

65 % - Max

1

10

60 s between sets

70 % - Max

1

10

60 s between sets

73 % - Max

1

Failure

60 s between sets

60 % - Max

1

10

60 s between sets

65 % - Max

1

10

60 s between sets

70 % - Max

1

10

60 s between sets

73 % - Max

1

Failure

60 s between sets

55 % - Max

2

12

30 s between sets

65 % - Max

2

12

30 s between sets

70 % - Max

2

12

30 s between sets

65 % - Max

2

10

30 s between sets

70 % - Max

2

10

30 s between sets

60 % - Max

2

10

45 s between sets

60 % - Max

1

Failure

45 s between sets

60 % - Max

2

10

45 s between sets

60 % - Max

1

Failure

45 s between sets

 Two Foot Line Jumps

Max

3

10 s

45 s between sets

 137-m shuttle

Max

1

1

30 s between sets

 137-m shuttle

Max

2

1

120 s between sets