“The emphasis in all plyometric exercises is on ‘intensity technique’ – the more dynamic the move and the greater the power generated, the fewer foot contacts are required,” says strength and conditioning coach Jamie Sawyer. “As training phases progress, maintaining quality is cr...

Two 50 per cent runsSet up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest

in a single, more powerful surge, rather than in a random series of contractions," says Anderson.The actionWith great power comes great responsibility, and that responsibility isto train safely. Although plyo drills are body weight exercises, you should