- an advanced training method aimed at increasing POWER
- develop first a strength base (squats), etc.) otherwise plyometrics may be ineffective and dangerous
- always use a proper surface (preferably grass, sand, or a padded or wood court)

Frequency - 2 sessions per week in the off-season with 48 hrs in between sessions
Volume - 80 (beginner)to 150 (advanced) jumps or foot contacts per session
Recovery - 1-2 minutes between sets for muscle and nervous system recovery

Sample Program (always warm-up and stretch)
3 setes of 6 maximal vertical jumps (vj's) (rest 1-2 seconds between each jump