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

From: Real-time optimized biofeedback utilizing sport techniques (ROBUST): a study protocol for a randomized controlled trial

Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 - - -
180o 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 180o vertical hold - - - - 1 x 8 -
Box drop 180o 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 90o hop-hold 1 x 8 1 x 8 - - - -
Single-leg 90o Airex hop-hold - - 1 x 8 - - -
Single-leg 90o Airex hop-hold reaction catch - - - 1 x 8 - -
Single-leg 180o Airex hop-hold - - - - 1 x 8 -
Single-leg 180o Airex hop-hold reaction catch - - - -   1 x 8
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