General Period

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1.1. Squat Jump with Weight: 3 Series of 10 Rep., with the bar and ¿x? kg and a pause of 3 minutes between series​

1.2. Resisted SLJ: 3 sets of 10 reps, with 5kg dumbbells per side and a 3-minute break between sets

1.3. Pogo jumps: 3 sets of 10 reps and a 3-minute break between sets

1.4. CMJ w/weight: 3 sets of 10 reps, with ¿x? kg dumbbells per side and a 3-minute break between sets

Special Period

2.1. Multi CMJ forward: 3 sets of 10 reps and a 30 sec break between sets

2.2. Multi CMJ Up: 3 sets of 10 reps and a 30 sec break between sets

2.3. Skater jumps: 3 sets of 10 reps and a 30 sec break between sets

2.4. Drop Jump Vertical Drawer: 3 sets of 10 reps and a 30 sec break between sets

2.6. ​Drop Jump horizontal drawers: 3 sets of 10 reps and a 30 sec break between sets