Phase II exercises: plyometric group (weeks 5–8)
| Flexibility, 3 repetitions (30 s) | Resistance, 30 repetitions |
| Quadriceps | Single leg squat |
| Hamstrings | Calf raises, single leg |
| Hip flexors | Theraband, leg curls |
| Tensor fascia latae | Theraband, leg extensions |
| Hip adductors | Theraband, squats |
| Calf | Abdominal curl ups |
| Plyometrics, 10 repetitions | Side bridging, straight knees |
| Single/double leg forward hops | Forward/lateral/diagonal lunges |
| Single/double leg broad jump | Single leg hip hike |
| Single/double leg jump from | Forward lean hip rotations |
| box | Agility, 5 repetitions |
| Double leg backward hops | Shuttle runs |
| Double leg lateral hops | 45° cuts: side/cross; 90° cuts: side |
| Double leg squat thrusts | Butt kicks |
| Double leg jump-lunge-jump | Forward/backward cut and spin |
| Double leg jump from box | High knees |
| Scissors jumps | Side sliding |
| Triple hops | Cariocas |
| Balance, 3 repetitions (10 s) | |
| Single leg balance | |
| Single leg balance, flexed knee | |
| Single leg balance perturbations |