Before getting too far into planning the specifics of a plyometric program, James Radcliffe says the prudent approach is to look honestly and carefully at issues that could affect safe participation in such intense training.
Plyometrics is not a panacea in athletic conditioning. It does not exist in a vacuum, nor should it be thought of as a singular form of training. Instead, plyometrics is the icing on the cake—to be used by athletes who have prepared their tendons and muscles (through resistance training) for the tremendous impact forces imposed in high-intensity plyometrics.
Jumps, bounds, hops, and their subvariations (skips, leaps, and ricochets) are all ways to maximize the ability to negotiate the ground and transfer forces effectively in athletic applications.
This exercise is a variation of the scissors jump for more advanced athletes. It is excellent for working the flexion and extension muscles in the hips, legs and torso.