In the early 1970's, plyometrics was first introduced to the American athletes.
Originally used by the Soviets to train their athletes for strength and speed,
American coaches and the rest of the world later caught on to it's valuable
uses. Unfortunately, plyometrics have not always been used in the correct manner
such as the Russians had first used it. They cycled it through their other
training methods to prevent it from being overused but it did give them
excellent results.
Shock training is another name for plyometrics. What it does is make use of the
stretch shortening cycle, which is the active stretch of a muscle followed by a
immediate shortening. These are of great benefit to the lower body for explosive
power training.
Before beginning any plyometric or shock training you should already have a good
base of strength already developed. You should be able to squat at least 1.5
times your body weight. Landing on your feet when doing shock training is
stressful to your legs and having enough strength will help prevent injury. If
you want to try doing any plyometrics before you reach the 1.5 times body weight
squat, keep the jumps from boxes at a very low level. Maybe no higher than your
current jump height.
The drop jump and depth jump are two of the more popular exercises. The height
of the box to use for depth jumps should be low enough to allow for a good high
jump immediately after stepping to the ground. Jump out away from the box about
the same distance as the box is high. For a drop jump you just want to stop
where you land, do not jump again. Landing with knees bent will absorb the
shock.
5 to 8 reps per set and 3 to 5 sets is about what you should do. Rest up to 30
seconds between reps and up to 10 minutes between sets. It would be best to jump
onto a soft surface such as grass or some kind of rubber pad.

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