Table 1
Exercises used during the first intervention period. Without added external load
| Exercises without added external load (without weights) | Series | Repetitions | |
| Bodyweight | Flexions | 3-4 | 8-12 |
| Pull-ups | 3-4 | 6-10 | |
| Multi-jumps | 3-5 | 5-10 | |
| Plyometrics | 0 | 90-150 jumps | |
| Isometrics | 3-4 | 30″ | |
| TRX | 3-4 | 10-15 | |
| Technical exercises, strokes and propulsive moves with elastic bands | Support scull | 3-4 | 15-20 |
| Scull stroke | 3-4 | 15-20 | |
| Barracuda propulsion | 3-4 | 10-15 | |
| Multiple handball throws | Above the head (throw-in) | 3-5 | 10 |
| Frontal (chest throw) | 3-5 | 10 | |
| Lateral two hands | 3-5 | 10/side | |
| Overhead smash | 3-5 | 20”- 30” | |
| Overhead smash with jump | 3-5 | 20”- 30” | |
| Technical exercises with lower body and breadth of movement (hip) | Dynamic stretches, low-medium speed (flexion, extension, abduction, hip | 2-3 | 10-15 |
| Controlled hip flex./ext./abd. up to maximum active breadth (without counter-movement) | 2-3 | 10-15 | |
| Rotation and ext. of hip from 90º abduction | 2-3 | 10-12 | |
| Same exercises as above with load on the ankles or elastic bands | 2-3 | 10 | |
| Acrobatic elements | Tiptoes (vertical balance 3 points of supports) | ||
| Handstand | |||
| Handstand bridge | |||
| Bridge with vertical leg | |||
| Back walkover from bridge | |||
