| Intensity | Reps | Sets | Rest | Example |
| Low | 10-30 | 10-15 | 2-3 minutes | Simple bounding
Medicine ball Low short hops Two leg jumps Hops & steps |
| Moderate | 10-25 | 10-20 | 3-5 minutes | Two leg jumps from height
Upper body Medicine ball for distance Shot throws 2 and 1 leg bounding |
| Sub-Maximal | 5 -15 | 5-15 | 5-7 minutes | High reactive jumps
Shock hits Heavy implements In depth Jumps |
| Maximal | 3-5 | 10-20 | 8-10 minutes |
