Plyometric and Strength Training of Quadriceps and Hamstrings in Football Players

"1. st week Wall touches 3x30 s Split squat jumps 2x40 Lateral cone jumps 2x30 Cone hops with 180 turn 4conesx10~2. nd week Wall touches 4x30 s Split squat jumps 2x40 Lateral cone jumps 2x30 Cone hops with 180 turn 4 cones x 30~3. rd week Wall touches 5x30 s Split squat jumps 2x60 Lateral cone jumps 2x50 Cone hops with 180 turn 4 cones x 30~4. th week Wall touches 5x30 s Split squat jumps 2x60 Lateral cone jumps 2x50 Cone hops with 180 turn 4 cones x 30 Drop jump 45.72 cm 45.72 cm (20)~5. th week Wall touches 5x30 s Split squat jumps 2x60 Lateral cone jumps 2x50 Cone hops with 180 turn 4 cones x 30 Drop jump 45.72 cm 45.72 cm (30)~6. th week Wall touches 6x30 s Split squat jumps 2x70 Lateral cone jumps 2x60 Cone hops with 180 turn 4 cones x 40 Drop jump 45.72 cm (40)"

1st to 3rd week l 4th to 6th week Squat 2x12 3x8 l 3x10 4x6 Knee extension 3x12 3x8 l 2x10 2x6 Nordic hamstring 3x3 3x3 l 3x4 3x4