Table 2 Technique and plyometric training protocol utilized during ROBUST trial (3x/week)

Double leg squat

1 x 8

1 x 8

1 x 8

1 x 8

1 x 8

1 x 8

Wall jumps

15 sec

15 sec

15 sec

-

-

-

180^o wall jumps

-

-

-

15 sec

15 sec

15 sec

Squat jumps

10 sec

10 sec

15 sec

-

-

-

Squat-tuck jump

-

-

-

10 sec

12 sec

15 sec

Broad jump hold

1 x 8

1 x 8

-

-

-

-

Broad jump-jump-jump-hold

-

-

1 x 6

-

-

-

Broad jump-vertical hold

-

-

-

1 x 6

-

-

Broad jump-vertical reaction

-

-

-

-

1 x 6

-

Broad jump-jump-jump vertical reaction

-

-

-

-

-

1 x 8

Box drop deep hold

1 x 10

1 x 10

-

-

-

-

Box drop vertical

-

-

1 x 10

-

-

-

Box drop broad jump hold

-

-

-

1 x 10

-

-

Box drop 180^o vertical hold

-

-

-

-

1 x 8

-

Box drop 180^o vertical reaction

-

-

-

-

-

1 x 8

Lateral jump and hold

1 x 8

1 x 8

-

-

-

-

Lateral jumps

-

-

10 sec

-

-

-

Lateral hop and hold

-

-

-

1 x 8

-

-

Lateral hops

-

-

-

-

10 sec

-

X-hops

-

-

-

-

-

6 cycles

Single leg squat

1 x 5

1 x 5

1 x 5

1 x 5

1 x 5

1 x 5

Step-hold

1 x 8

1 x 8

-

-

-

-

Jump-single leg hold

-

-

1 x 8

-

-

-

Hop-hold

-

-

-

1 x 8

-

-

Hop-hop hold

-

-

-

-

1 x 8

-

Crossover-hop-hop-hold

-

-

-

-

-

1 x 10

Single-leg lateral Airex hop-hold

1 x 4

1 x 4

-

-

-

-

Single-leg lateral Bosu hop-hold

-

-

1 x 8

-

-

-

Single-leg lateral Bosu hop-hold with catch

-

-

-

1 x 4

-

-

Single-leg 4-way Bosu hop-hold

-

-

-

-

3 cycles

-

Single-leg 4-way Bosu hop-hold with catch

-

-

-

-

-

20 sec

Single tuck jump-soft landing

1 x 10

1 x 10

-

-

-

-

Double tuck jump

-

-

1 x 6

-

-

-

Repeated tuck jump

-

-

-

10 sec

-

-

Side-to-side barrier tuck jumps

-

-

-

-

10 sec

-

Side-to-side reaction barrier tuck jumps

-

-

-

-

-

10 sec

Lunge jumps

10 sec

10 sec

-

-

-

-

Scissor jumps

-

-

10 sec

-

-

-

Lunge jumps (unilaterally weighted)

-

-

-

10 sec

-

-

Scissor jumps (unilaterally weighted)

-

-

-

-

10 sec

-

Scissor jumps with ball swivel

-

-

-

-

-

1 x 10

Single-leg 90^o hop-hold

1 x 8

1 x 8

-

-

-

-

Single-leg 90^o Airex hop-hold

-

-

1 x 8

-

-

-

Single-leg 90^o Airex hop-hold reaction catch

-

-

-

1 x 8

-

-

Single-leg 180^o Airex hop-hold

-

-

-

-

1 x 8

-

Single-leg 180^o Airex hop-hold reaction catch

-

-

-

-

1 x 8