Plyometric training program
| Training program | Week | |||||
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | |
| 90/90 External rotation |
5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| External rotation |
5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Push-ups against wall | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Push-ups on the ground | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Two hands chest pass | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Slams from standing position | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Side throws | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| 90/90 External rotation side throw | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Catch and throw backhand | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Overhead throws | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Single arm overhead throws | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
| Arch chops | 5×3 | 5×3 | 10×3 | 10×3 | 15×3 | 20×3 |
Values are presented as repetitions×sets.
*TheraBand, others used Plyometric.
