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• Week - 1 ) Introduction of Vertical & Horizontal Jumps
• Week - 2 ) General Warm Up & Cool Down Methods
• Week - 3 ) Rules & Techniques of Vertical Jumps Phase of Vertical Jump
• Week - 4 ) Specific Exercise for Jumps
• Week - 5 ) Plyometrics Training, Stretch Shortening Cycle (SSC)
• Week - 6 ) Full Squats, Jump Rope, Jump Squats
• Week - 7 ) Dynamic and static Exercises
• Week - 8 ) Adjustment of Take off
• Week- 09 ) Mid Term Paper / Practical Test
• Week - 10 ) Workout of Horizontal Jumps, 1st, 2nd, 3rd, Phase
• Week - 11 ) Workout of Vertical Jumps, 1st, 2nd, 3rd, Phase
• Week - 12 ) Coordination exercises/ Speed Training
• Week - 13 ) Dynamic Stretch, Hip Flexerr Stretch
• Week - 14 ) Stepping, Air Cycling, Landing
• Week - 15 ) Weight Training and Power Clean, Coaching Skills,
• Week - 16 ) Duties of Oficials and Organizing Committee
• Week- 17 ) Coaching Techniques & Demonstration
• Week- 18 ) Final Term Paper / Practical Test