I was also wondering if anyone knows of a site where one could find like say the average max reps and times for different skill positions in the NCAA as in:
40 yard dash
20 yard dash
vert jump
standing long jump
Bench
Squat
Clean
Dead Lift
even height and weight
bf%

What is Plyometrics Training?
Plyometric training is specific work for the enhancement of explosive power. It is a training method to be used in conjunction with other power development methods in a complete training program to improve the relationship between maximum strength and explosive power. In most athletic events there is seldom enough time to develop maximum strength which takes .5 to .7 sec. Most explosive/ballistic movements do not take that long. Therefore the premium is on generating the highest possible force in the shortest period of time and reducing or stopping this force at the end of the action. With this objective plyometric training has a primary role in training as well as rehabilitation programs.

Plyometric training enhances the tolerance of the muscle for increased stretch loads. This increased tolerance develops efficiency in the stretch shortening cycle of muscle action. During the stretching (eccentric lengthening phase) of muscle action a greater amount of elastic energy is stored in the muscle. This elastic energy is then reused in the following concentric action to make it stronger. The key to this is a short coupling time which is the time it takes for the muscle to switch from the lengthening/yielding phase to the shortening/overcoming work phase. This leads us to a fundamental principle of plyometric training: The rate, not the magnitude of the stretch, is what determines the utilization of elastic energy and the transfer of chemical energy into mechanical work.

Basic Considerations
Training Load - The prime consideration in plyometric training, as with any training method, is the determination of the appropriate training loads. I have developed a rating scale to aid in quantifying this task. The rating scale is intended as a tool to help monitor the stress of plyometric training, especially as it relates to other high neuromuscular demand activities such as weight training and sprinting. The underlying premise is that an activity of high nervous system demand will take twice the recovery time for a similar load of metabolic work.

PLYOMETRIC DEMAND RATING SCALE Rating
Recovery Time
Example

1 = Very low stress.
Recovery very rapid.
Jump rope or ankle bounces or other similar low amplitude jumps.

2 = Low Stress
Recovery rapid. One day required.
Tuck Jump or other similar in place of jumps.

3 = Moderate Stress
One to two days for recovery.
Stair Jumps or other similar short jumps.

4 = High Stress
Recovery slow. Two days required.
Hops or bounds for distance or other similar long jumps.

5 = Very High Stress
Recovery very slow. Three days required. Highest nervous system demand.
Depth Jumps or other similar shock type jumps.

The following factors must be considered when assigning training demand:

Displacement of center of gravity. Horizontal displacement is less stressful than vertical displacement.This is of course dependent on the weight of the athlete and the technical proficiency in performing the jumps.

Weight of the Athlete.The heavier the athlete the greater the training demand. What is a low demand in place jump for a 150 pound athlete can be a high demand jump for a 250 pound athlete.

Limb Involvement. Single support exercises are of greater training demand than double support. For example single repetitive hops are more stressful than repetitive double leg jumps.

Speed of the execution of the exercise. Higher speed of execution on exercises like single leg hops or alternate leg bounding will raise the training demand.

External load. Adding external load will significantly raise the training demand. It should be noted that external loading will slow down the movement thus negating some of the advantages of plyometric training.

Volume. The greater the volume of training the higher the greater the training demand. Essentially the volume of training can be high if the intensity of the plyometric activity is low. As a rule the younger the athlete both in term of training age and stage of development the lower the volume of plyometric activities.

Intensity. Greater intensity will raise the training demand. But it is important to remember that the nature of plyometric exercises demands high intensity work for optimum return. Generally the more advanced the athlete the greater the tolerance for a volume of higher intensity work.

Density. This refers to the number of times plyometrics is repeated within a particular training cycle. The greater the density the greater the training demand. As a general rule it is probably inadvisable to include more than three plyometric sessions in a seven day workout cycle.

Training Age. This is defined as the number of years an athlete is in a formal training program. At younger training ages the overall training demand should be kept low. With beginners the exercises or games should be of low nervous system demand and low motor complexity. It is possible to get a large number of contacts with minimum stress through game activities such as jump rope, jumping relays, etc.

Basic Strength. Conventional wisdom dictates that in order to begin plyometric training there are prerequisite strength levels which are necessary. Criteria such as the ability to squat two times body weight or leg press two and one half times body weight are quite high and in many cases unreasonable. This is based on my practical experience, research, and the growing understanding of the physiological basis of plyometric training. This is not to say that basic strength is not important, rather it is only one of many factors that must be considered before beginning plyometric training. Strength is not the sole determining factor. For youth, high maximal strength levels are not necessary or realistic, especially considering relatively low body weight involved.

To begin to incorporate plyometric training in a program the prime concern is strength in the stabilizing muscles in order to prevent injury. Stabilization strength level can be determined by several simple easily administered and interpreted tests (Table #1). If the athlete is unable to satisfactorily perform these tests then he or she should begin on a remedial program of balance and stabilization exercises to bring these qualities up to acceptable standards before incorporating plyometrics into the training program.

The next concern after stabilization strength is eccentric strength. Eccentric strength is the limiting factor especially in more complex high volume and high intensity plyometric training. Without adequate levels of eccentric strength rapid switching from eccentric to concentric work becomes very inefficient.

It is possible to evaluate eccentric strength through stabilization jump tests (Table #2) and observation of basic jumping exercises. If on observation you see an excessively long amortization phase and a slow switching from eccentric to concentric work then eccentric strength levels are not adequate and the training should be remedial and low in volume and intensity. The specific goal before any emphasis on plyometric training should be to raise the level of eccentric strength to an acceptable level.

Skill. Proper execution of the exercises must be continually stressed regardless of the proficiency level. For the beginner It is especially important to establish a sound technical base upon which to build the higher intensity work. Jumping is a constant interchange between force production and force reduction leading to a summation of forces utilizing all three joints of the lower body: the hip, knee, and ankle. The timing and coordination of all limb segments will yield a positive ground reaction force which results in a high rate of force production. Table #3 is a checkpoint guide for skill analysis. This checkpoint is especially valuable when coupled with high speed video.

A key element in the execution of proper technique is the landing. The shock of landing is not absorbed exclusively with the foot, rather it is a combination of the ankle, knee, and hip joints working together to absorb the shock of landing and then transfer that force. The proper utilization of all three joints will allow the body to use the elasticity of the muscles to absorb the force of landing and then utilize that force in the subsequent movement.

This is not to minimize the importance of the foot strike. The foot strike is on the full foot in order to use the foot to help absorb the shock. It is incorrect to land either completely on the heel or on the ball of the foot. This type of landing will transfer high impact forces through the bone and the ankle and knee joints rather than allowing the muscle to absorb the shock. The athlete should react to the ground as if the ground is hot to emphasize quickness off the ground. Loud slapping noises on landing indicates that the landing technique is incorrect and the exercise should stop.

Upright carriage of the torso is necessary in order to insure proper projection of the center of mass and avoid undue strain on the lower back. Correct postural alignment is directly related to core (torso) strength. If the athlete is having problems holding the torso erect during the movements, this problem should be addressed immediately through a core strengthening program. This program should consist of exercises to strengthen the abdomen and the spinal erector muscles as well as the rotational muscles of the trunk. The arms make a significant contribution both in terms of balance and in force production. Research has shown that the arms can contribute up to 10% to the jump. It is important to learn to use the arms to transfer momentum to the whole body through a correct blocking action. It has been my experience that the torso position and the synchronization of the arms are the aspects of technique that are most difficult for the beginner to master.

Progression. A well defined progression will go a long way to eliminating some of the inherent risk of plyometric training. The following sequence is one that I used over the years. Do not be in a hurry, master each step before proceeding. Within each step there can be built in increasing levels of difficulty depending on the level of athlete and their aptitude for learning. Appropriate beginning activities include jump rope, hop-scotch, sack races, various jumping and hopping relays to reinforce the natural movement patterns. Double leg takeoffs are preferable to single leg takeoffs at the beginning stages. The amplitude of the movements should increase as the level of mastery of the exercises raises. It is of paramount importance that there be continual emphasis on coordination, fluid movement and reinforcement of correct motor patterns regardless of what step in the progression. The progression in teaching and training is:

Landing - The goal is to teach proper foot strike, use of ankle/knee/hip, to absorb shock and correct body alignment. Begin with a simple standing long jump with a two foot landing. This should be a sub maximal jump with the emphasis being on "sticking" the landing. Land quietly on a full foot and absorb shock by bending the ankle knee and the hip. Repeat several times until comfortable then hop out onto one foot. The objective is the same. Repeat until comfortable.
Stabilization Jumps - To reinforce correct landing technique and raise levels of eccentric and stabilization strength. The same as the last step. The main difference now is that the athlete will hold the landing position for a five count. Repeat until the athlete can stick and hold three hops on each leg for a five count.
Jumping up - To teach the takeoff action and the use of the arms. Start with a stable bench or box that is knee height. Jump up onto the bench. Emphasize a forceful swing of the arms to transfer momentum to the whole body. Progress to mid thigh height. The first three steps should be accomplished within the first teaching or training session.
In Place Bouncing Movements - To teach quick reaction off the ground and vertical displacement of the center of gravity. Begin step four which is the start of the second session by reviewing the first three steps. This will serve as a good warm-up as well as a review of the concepts. This step entails teaching an ankle bounce movement, which is essentially like jumping rope without the rope. Then teach a tuck jump emphasizing quick reaction off the ground while bringing the knees to the chest. Keep the torso erect. Also check to see if the athlete has the balance and body control to stay in one place. If they cannot then you should not move on. In this session also teach a scissors jump in order to lead up to the cycling action of the legs that will come into play in the next step. This all should be accomplished within the second session.
Short Jumps - To teach horizontal displacement of the center of gravity. Begin by reviewing the previous four steps. Start with three consecutive repeat standing long jumps(Two foot takeoff & landing) and progress to five repeat standing long jumps. Do the same thing up stairs. Jumping onto every other stair. Teach the single leg hop. Work up ten consecutive hops on each leg. Emphasize the cyclic action of both the hopping and the free leg. The action should resemble a single leg run. Repeat this step for two to workouts before progressing to the next step.
Long Jumps - To add more horizontal velocity. In this step teach alternate leg bounding and various combinations of hops and bounds carried out for ten to twenty contacts. This is as far as most athletes should progress in the first year of training. It is possible to increase the volume, intensity and complexity of the workouts by adding exercises and combinations of the three six steps.
Shock Jumps - High nervous system demand. This is an advanced form of training that requires a large training base. This consists of jumps down off of boxes or rebound jumps over hurdles placed at mid thigh height or higher. The training stress is high therefore this method should be used judiciously. It is inappropriate for the beginner.
Conclusion
Plyometric training has tremendous potential as a training method for all sports that require explosive power. Improperly introduced and taught it is a high risk low return training activity. To optimize the returns it is necessary to follow the general guidelines set out in this article.

Table #1 Balance and Stabilization Tests (Klatt 1988)
All tests are performed without shoes to test the stabilizers of the foot and ankle.

Static Stand (Hip Flexed) - Appropriate for use with all ages.

Stand erect on one foot.
Flex the hip and bend the knee of the non supporting leg.
Hold this position for ten seconds.
Observe the ability to hold the position with as little shaking or lateral deviation as possible.
Single Leg Squat - Appropriate for use with all ages.

Squat bending at the ankle, knee, and hip.
Hold lowest possible position for ten seconds.
Observe the depth of the squat and the ability to hold the position with as little shaking or lateral deviation as possible.
Table #2 Stabilization Jump Tests (Klatt 1988)
Hop for Distance - Appropriate for use with all ages.

Hop maximum distance. Hold the landing (like a gymnastics landing) for ten seconds.
Compare the distance achieved with the right and left legs.
Check the ability to hold the landing position for ten seconds.
Check if the athlete lands bending at the ankle, knee and hip using all three joints.
Hop Down (Off 12 inch box) - Only use with more mature athletes.

Hop off the box for maximum distance. Hold the landing (like a gymnastics landing) for ten seconds.
Compare the distance achieved with the right and left legs.
Check the ability to hold the landing position for ten seconds.
Check if the athlete lands bending at the ankle, knee and hip using all three joints.
Repetitive Jump Test (maximum effort jumps)

Jump repetitively with a maximum effort jump as rapidly as possible for 30 seconds.
Observe how rapidly the athlete can switch from eccentric (down) to concentric (up). An excessively long switching time indicates a poor level of eccentric strength.
Observe how much the athlete deviates from the original starting position. Deviation forward or back or laterally indicates poor balance and stabilization.
Also count the number of jumps.
Table #3 Jumping Skill Checkpoints
Posture

Head Position
Torso Position
Foot Strike

Full Foot
Ball Of Foot
Flat Foot
Landing

Quiet
Loud/Slapping
Leg Action

Amplitude
Synchronization
Arm Action

Muscle Mechanism
The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realised that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased. If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realise that this energy boost is lost if the eccentric contraction is not followed immediately by a concentric effort. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.

Choose the method to fit the sport
The golden rule of any conditioning programme is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. If you are rugby player practising for the line-out or a volleyball player interested in increasing vertical jump height, then drop jumping or box jumping may be the right exercise. However if you are a javelin thrower aiming for a more explosive launch, then upper body plyometrics is far more appropriate.

Plyometric Exercises
The following are examples of lower body and upper body plyometric exercises.

Lower Body
Drop Jumping: - This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop which should be in the region of 30-80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot.

Bounding and hurdling: If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduces the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles is a valuable drill for athletes training for sprinting or jumping events.

These exercises are all aimed at the lower body, but a variety of drills can be used to make the upper body more explosive.

Upper Body
Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.

Medicine Ball: Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine ball down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning.

Planning a Plyometric Session
The choice of exercises within a session and their order should be planned. A session could :

begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps)
work through exercises that develop concentric strength (standing long jump; high hurdle jumps)
finish with training for eccentric strength (higher drop jumps).
An alternative session could :-

begin with low hurdle jumps
progress to bounding and hopping,
continue with steps or box work
finish with medicine ball work out for abdominals and upper body.
Example plyometric sessions for the arms and legs are detailed on the Leg Plyometric page and the Arm Plyometric page.

Warm up
A thorough warm-up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A warm-down should follow each session.

How many ?
It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed and power rather than endurance, split the work into sets with ample recovery in between.

Where to do it and what to wear
For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the inevitable impact. All athletes should undergo general orthopaedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that are likely to predispose the athlete to injury.

Conditioning for plyometrics
Higher than normal forces are put on the musclosketal system during plyometric exercises so it is important for the athlete to have a good sound base of general strength and endurance. Most experts state that a thorough grounding in weight-training is essential before you start plyometrics. It has been suggested that an athlete be able to squat twice his body weight before attempting depth jumps. However, less intensive plyometric exercises can be incorporated into general circuit and weight training during the early stages of training so as to progressively condition the athlete. Simple plyometric drills such as skipping hopping and bounding should be introduced first. More demanding exercises such as flying start single-leg hops and depth jumps should be limited to thoroughly conditioned athletes.

Conditioning programmes to develop leg strength are detailed on the Lower Leg Conditioning page and the Leg Conditioning page.

Young athletes
Some authors suggest that moderate jumps can be included in the athletic training of very young children (Lohman, 1989). However, great care needs to be exerted when prescribing any training procedures for preadolescent children. Because of the relatively immature bone structure in preadolescent and adolescent children the very great forces exerted during intensive depth jumps should be avoided (Smith, 1975).

Summary
Plyometric type exercises have been used successfully by many athletes as a method of training to enhance power. In order to realise the potential benefits of plyometric training the stretch-shortening cycle must be invoked. This requires careful attention to the technique used during the drill or exercise. The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. In addition, the coupling time or ground contact time must be as short as possible. The Challenge to you as coach or athlete is to select or create an exercise that is specific to the event and involves the correct muscular action. As long as you remember specificity and to ensure there is a pre stretch first then the only limit is your imagination.

Leg Plyometrics

Bounds

How to perform the drill
Jog into the start of the exercise
Push off with your left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground
At the same time, reach forward with your right arm. As the left leg comes through, the right leg extends back and remains extended for the duration of the push-off
Hold this extended stride for a brief time, then land on your left foot
The right leg then drives through to a forward bent position, the left arm reaches forward, and the left leg extends backward
Make each stride long, and try to cover as much distance as possible
You should land on the sole of the foot (flat footed), allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
Keep the foot touch down time to the shortest time possible
How much
One to three sets over 30 to 40 metres
Allow a full recovery between each set
Quality of bounding is far more important than quantity.
Hurdle Hopping

How to perform the drill
Jump forward over the barriers with your feet together
The movement should come from your hips and knees
keep your body vertical and straight, and do not let your knees move apart or to either side
Tuck both knees to your chest
Use a double arm swing to maintain balance and gain height
You should land on the balls of the feet, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
Keep the feet touch down time between hurdles to the shortest time possible
How much
One to three sets using 6 to 8 hurdles
Allow a full recovery between each set
Hurdles should set up in a row, spaced according to ability
The height of the hurdles should be in the region of 12 and 36 inches high
Quality of hurdle hopping is far more important than quantity
Single Leg Hopping

How to perform the drill
Stand on one leg
Push off with the leg you are standing on and jump forward, landing on the same leg
Use a forceful swing of the opposite leg to increase the length of the jump but aim primarily for height off each jump
You should land on the ball of the foot, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
Keep the foot touch down time to the shortest time possible
Try to keep your body vertical and straight
Perform this drill on both legs
Beginners will use a straighter leg action where as advanced athletes should try to pull the heel toward the buttocks during the jump
How much
One to three sets over 30 to 40 metres
Allow a full recovery between each set
Quality of bounding is far more important than quantity
Box Jumps

How to perform the drill
Assume a deep squat position with your feet shoulder width apart at the end of the row of boxes
Keep your hands on your hips or behind your head
Jump onto the box, landing softly in a squat position on the balls of the feet
Maintaining the squat position, jump off the box onto the ground, landing softly in a squat position on the balls of the feet
Jump onto the next box and so on
Keep the feet touch down time on the ground to the shortest time possible
How much
One to three sets using 6 to 8 boxes.
Allow a full recovery between each set
The height of the box should be in the region of 30-80 cm.
Quality of box jumping is far more important than quantity.
Depth Jumps

How to perform the drill
Stand on the box with your toes close to the front edge
Step from the box and drop to land on then balls of both feet
Try to anticipate the landing and spring up as quickly as you can
Keep the feet touch down time on the ground to the shortest time possible
How much
One to three sets using 6 to 8 boxes
Allow a full recovery between each set
The height of the box should be in the region of 30-80 cm.
Quality of depth jumping is far more important than quantity.
Tuck Jumps

How to perform the drill
Begin in a standing position
Jump up, grabbing both knees as they come up your chest
Return to the starting position landing on the balls of the feet
Try to anticipate the landing and spring up as quickly as you can
Keep the feet touch down time on the ground to the shortest time possible
How much
1 to 3 sets
Allow a full recovery between each set
5 to 10 repetitions/set
Quality of Tuck Jumps is far more important than quantity
Two legged Hops or Bunny Hops

How to perform the drill
Stand with your feet shoulder-width apart.
Lower into a squat position and jump as far forward as possible.
Land on then balls of both feet
Try to keep your body vertical and straight, and do not let your knees move apart or to either side
Try to anticipate the landing and spring up as quickly as you can
Keep the feet touch down time on the ground to the shortest time possible
Use quick double-arm swings and keep landings short.
How much
1 to 3 sets
Allow a full recovery between each set
5 to 10 repetitions/set
Quality of Bunny Hops is far more important than quantity
Warm up
A thorough warm-up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A warm-down should follow each session.

Where to do it and what to wear
For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the inevitable impact. All athletes should undergo general orthopaedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that are likely to predispose the athlete to injury.

Chest Pass

How to perform the drill
This drill requires a partner
Stand facing each other with your feet shoulder width apart and your knees slightly bent
Begin by holding the medicine ball with both hands at chest level, elbows pointing out
Pass the ball to your partner, pushing it off your chest and ending with your arms straight.
Your partner catches the ball, allows the ball to come to the chest before passing it back to you
Try to anticipate the catch and return the ball as quickly as you can
Keep the catch time to the shortest time possible
How much
1 to 3 sets
Allow a full recovery between each set
10 to 20 repetitions/set
Quality of Chest Passes is far more important than quantity
Incline Push up depth jump

How to perform the drill
Two mats, three to four inches high, placed shoulder width apart
A box high enough to elevate your feet above your shoulders when in a push-up position
Face the floor as if you were going to do a push-up, with your feet on the box and your hands between the mats
Push off from the ground with your hands and land with one hand on each mat
Push off the mats with both hands and catch yourself in the starting position
Keep the catch time to the shortest time possible
How much
1 to 3 sets
Allow a full recovery between each set
10 to 20 repetitions/set
Quality of Push Ups is far more important than quantity
Power Drop

How to perform the drill
This drill requires a partner
Lie supine on the ground with your arms outstretched
Your partner stands on the box holding the medicine ball at arm's length.
Your partner drops the medicine ball into your hands.
Catch the ball with elbows bent
Allow the ball to come towards your chest
Extend the arms to propel the ball back to the partner on the box
Keep the catch time to the shortest time possible
How much
1 to 3 sets
Allow a full recovery between each set
10 to 20 repetitions/set
Quality of the vertical toss is far more important than quantity
Incline Chest Pass

How to perform the drill
Work with a partner and sit facing each other
Lean back at a 45 degree angle, keeping your abdominals tight
Begin by holding the medicine ball with both hands at chest level, elbows pointing out
Pass the ball to your partner, pushing it off your chest and ending with your arms straight
Your partner catches the ball, allows the ball to come to the chest before passing it back to you
Try to anticipate the catch and return the ball as quickly as you can
Keep the catch time to the shortest time possible
How much
1 to 3 sets
Allow a full recovery between each set
10 to 20 repetitions/set
Quality of Chest Passes is far more important than quantity
Vertical Toss

How to perform the drill
This drill requires a partner
Sit in front of the box with your back to it, legs spread apart and straight.
The other person stands on the box holding the medicine ball over you.
Your partner drops the medicine ball into your hands.
Catch the ball with elbows bent and toss it back over your head to the partner on the box.
Keep the catch time to the shortest time possible
How much
1 to 3 sets
Allow a full recovery between each set
10 to 20 repetitions/set
Quality of the vertical toss is far more important than quantity
Warm up
A thorough warm-up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A warm-down should follow each session.

Where to do it and what to wear
For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the inevitable impact. All athletes should undergo general orthopaedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that are likely to predispose the athlete to injury.