Plyometrics develop explosive power by training the stretch-shortening cycle of muscles.
Jumps
Vertical jumps, box jumps, broad jumps. 3×5 reps. Focus on max height/distance.
Bounds
Exaggerated running strides. 3×20 yards. Builds single-leg power.
Medicine Ball Throws
Chest passes, overhead throws, rotational throws. 3×8 reps.
Conclusion
Add plyometrics 2x per week for explosive power gains. Quality over quantity.
