| Week | Drill | Sets x repetitions |
| 1 | Side to side ankle hops Standing jump and reach Front cone (~20 cm) hops Squat jump |
2x15 2x15 5x6 3x15 |
| 2 | Side to side ankle hops Standing long jump Lateral jump over barrier (~30 cm) Squat jump |
2x15 5x6 2x12 3x15 |
| 3 | Side to side ankle hops Standing long jump Lateral jump over barrier (~30 cm) Squat jump Single leg bounding |
2x20 4x8 4x15 4x15 4x10 |
| 4 | Lateral cone (~20 cm) hops Diagonal cone (~20 cm) hops Split squat jump Squat jump with 5 kg Tuck jump with knees up |
4x10 3x20 4x10 4x15 4x10 |