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Table 1 Plyometric jump training progression

From: Effect of a program of short bouts of exercise on bone health in adolescents involved in different sports: the PRO-BONE study protocol

Level Exercise Ankle weights (kg) Repetitions 3Sets/day (4rest) 5Trainings/week Jumps/week
1 1CMJ - 10 3 3 180
  2SJ - 10 3 3
Total level 1 (12 weeks)     180 x 12 = 2160
2 CMJ 1 10 4 3 240
  SJ 1 10 4 3
Total level 2 (12 weeks)     240 x 12 = 2880
3 CMJ 2.5 10 4 4 320
  SJ 2.5 10 4 4
Total level 3 (12 weeks)     320 x 12 = 3840
Total intervention (36 weeks)      8880
  1. 1Countermovement jump, 2Squat jump, 31 set = 10 CMJ + 10 SJ, 4Rest between sets = 30 seconds.
  2. Rest between exercises = 1 minute, 5When 3 sets/day, jumps will be performed in the morning before going to school (1 set), after school (1 set) and before going to bed (1 set). When 4 series, jumps will be performed in the morning before going to school (1 set), after school (2 sets) and before going to bed (1 set).