A progression of plyometric training meant to move from introductory weight and force acceptance. It starts with basic hopping (alternating legs and small distances), progresses to same leg hopping before moving to more advanced jumping (vertical height emphasis), then on to even greater demands of bounding (horizontal distance emphasis). ALL of these with focus on motor control and always landing in an “athletic position”. This means slightly flexed knee, flexed hip and flexed trunk – basically, trying to “catch” yourself quietly and mitigating forces.
You should start with 30 seconds of each exercise and build from there. Do NOT sacrifice speed for performance. Make sure to always demonstrate control when you land. Control and adequate “catching” yourself in an athletic position will allow you to build to greater force, power, height and distance – all with increased ability and now with a more solid foundation.