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Plyometric Program Effect On Sprint And Jump Performance In Speed Skaters

Table 1:

Week Sprint test Reps Sets Jumps Reps Sets
1 30m sprint 5 4 0.5-m hurdle, SJ and long jump 10/5/ex 5
2 30m sprint 5 5 0.5-m hurdle, SJ and long jump 10/5/ex 6
3 40m sprint 5 4 0.6-m hurdle, SJ and long jump 10/5/ex 5
4 40m sprint 5 5 0.7-m hurdle, box jump and long jump 12/6ex 6
5 40m sprint 5 5 0.7-m hurdle, box jump and long jump 12/6ex 6
6 50m sprint 5 4 0.3-m DJ and single leg side jump 12/6ex 5
7 50m sprint 5 5 0.3-m DJ and single leg side jump 15/7ex 6
8 50m sprint 5 5 0.3-m DJ and single leg side jump 15/7ex 7
SJ = squat jump; DJ = drop jump;
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