## 2 Materials and Methods
### Study Design
\begin{table}
\begin{tabular}{c c c c c c} \hline \hline
**Day of the** & **Type of Training** & **Exercise** & **Workload/Intensity** & \begin{tabular}{c} **Number of** \\ **Repetitions/** \\ **Working Time** \\ \end{tabular} & \begin{tabular}{c} **Number of** \\ **of Series** \\ \end{tabular} \\ \hline \multirow{10}{*}{Tuesday} & \multirow{5}{*}{\begin{tabular}{c} Aerobic capacity and \\ power with football \\ elements \\ \end{tabular} } & Running warm-up & \(\leq\)60\% HRmax & 15 min & 1 \\ \cline{2-5}  & & Continuous run & 70–80\% HRmax & 16 min & 2 \\ \cline{2-5}  & & Games in small & & & \\ \cline{2-5}  & & groups, e.g., \"rondo\" & \(\leq\)50\% HRmax & 10 min & 1 \\ \cline{2-5}  & & \begin{tabular}{c} Aerobic capacity and \\ power with football \\ elements \\ \end{tabular} & Patterns of play in & \(\leq\)50–80\% HRmax & 15 min & 1 \\ \cline{2-5}  & & Small football & & & \\ \cline{2-5}  & & games on a & - & 8 min & 2 \\ \cline{2-5}  & & scaled-down field & & & \\ \cline{2-5}  & & Stretching + & \(\leq\)50\% HRmax & 5 min & 1 \\ \cline{2-5}  & & mobility & \(\leq\)60\% HRmax & 15 min & 1 \\ \hline \multirow{10}{*}{Wednesday} & \multirow{5}{*}{\begin{tabular}{c} Muscle strength and \\ football tactics \\ \end{tabular} } & Running warm-up & \(\leq\)60\% HRmax & 15 min & 1 \\ \cline{2-5}  & & Barbell glute bridge & 60\% 1 RMmax & \(\times\)10 & 4 \\ \cline{2-5}  & & \"Plank\" position & - & 1 min & 4 \\ \cline{2-5}  & & Dumbell split squat & 60\% 1 RMmax & \(\times\)10 per side & 4 \\ \cline{2-5}  & & Tactics and shooting & \(\leq\)50–80\% Hrm max & 15 min & 1 \\ \cline{2-5}  & & Formations & \(\leq\)50–80\% HRmax & 15 min & 1 \\ \cline{2-5}  & & Movement & \(\leq\)50–80\% HRmax & 15 min & 1 \\ \cline{2-5}  & & Stretching + mobility & \(\leq\)50\% HRmax & 5 min & 1 \\ \hline \multirow{10}{*}{Thursday} & \multirow{5}{*}{\
\begin{tabular}{c} Glycolytic capacity \\ and power + set \\ pieces \\ \end{tabular} } & Running warm-up & \(\leq\)60\% HRmax & 15 min & 1 \\ \cline{2-5}  & & Shuttle run & 90–100\% Vmax & 30 s & 6 \\ \cline{1-1} \cline{2-5}  & & Set pieces & \(\leq\)50\% HRmax & 20 min & 1 \\ \cline{1-1} \cline{2-5}  & & Stretching + & \(\leq\)50\% HRmax & 5 min & 1 \\ \cline{1-1} \cline{2-5}  & & mobility & \(\leq\)50\% HRmax & 5 min & 1 \\ \hline \multirow{2}{*}{Friday/Saturday} & \multirow{2}{*}{
\begin{tabular}{c} Friendly game/ \\ league game \\ \end{tabular} } & Football game & & 45–90 min & 1 \\ \cline{1-1} \cline{2-5}  & & Stretching + mobility & \(\leq\)50\% HRmax & 5 min & 1 \\ \hline \multicolumn{5}{c}{HRmax—maximal heart rate.} \\ \end{tabular}
\end{table} 
Table 2: Training program implemented by the experimental group. \begin{table}
\begin{tabular}{c c c c c} \hline \hline
**Exercise** & **Number of** & **Number of** & **Rest Time** & **Intensity** & **Comment** \\ \cline{3-5}  & **Jumps** & **Series** & **Between Series** & **Intensity** & **Comment** \\ \hline \multirow{3}{*}{Hurdles jump} & \multirow{3}{*}{8} & \multirow{3}{*}{3} & \multirow{3}{*}{120 s} & \multirow{3}{*}{Maximum} & Hurdles set at the height of \\  & & & & 30 cm, successively \\ \cline{1-1} \cline{3-5}  & & & & 30 cm, successively \\ \cline{1-1} \cline{3-5}  & & & & overcome,actively with the \\ \cline{1-1} \cline{3-5}  & & & & shortest possible contact of \\ \cline{1-1} \cline{3-5}  & & & & the feet with the ground \\ \hline \multirow{3}{*}{Multi-jumps} & \multirow{3}{*}{10} & \multirow{3}{*}{3} & \multirow{3}{*}{120 s} & \multirow{3}{*}{Maximum} & The athlete performs the \\ \cline{1-1} \cline{3-5}  & & & & longest possible multi-jumps \\ \cline{1-1} \cline{3-5}  & & & & from a short run \\ \hline \multirow{2}{*}{Drop jump} & \multirow{2}{*}{6} & \multirow{2}{*}{3} & \multirow{2}{*}{120 s} & \multirow{2}{*}{Maximum} & Reactive vertical jump after \\ \cline{1-1} \cline{3-5}  & & & & jumping off a box set at a \\ \cline{1-1} \cline{3-5}  & & & height of 40 cm \\ \hline \hline \end{tabular}
\end{table} 
Table 1: Standard training program followed by the control and experimental groups.