Perform front box jumps. Stand in front of a 12-inch box. Execute countermove by bending at the hips and knees then explode onto the box. Land softly into a squat with both feet placed in the center of the box. Step down one foot at a time and repeat. Perform three sets of 10 repetitions at this height. Incorporate plyometric jumps twice a week. Progress to higher box jumps each week or when physically capable.
Incorporate parallel or back squats into your training three times per week. Stand with your back to a barbell that is sitting on a rack. Ensure that the barbell is resting approximately shoulder height. Lift the barbell to rest on your shoulders. Lower your body by bending at the hips and knees until you reach the point where your thighs are parallel to the floor. Press your heels into the floor and return to the starting position. Use a weight that is roughly 60 percent of your body weight. Attempt to do five reps in five seconds. Repeat for five sets.
Combine both plyometrics and weight training by incorporating squat jumps. Stand with your feet hip-width apart. Hold a dumbbell in both hands at your sides. Dip down into a squat position and explosively extend your hips and knees, jumping as high as possible. Land into a squat position and repeat. Perform three sets of 8 reps. Increase resistance periodically to ensure progress.