For young or unfit players, it is advisable that before embarking on the plyometric drills they complete the following conditioning programme. Gradually increase the number and sets of reactions until the players are comfortable:

Bouncing jumps

• Stand with feet hip width apart
• Knees to be slightly flexed
• Jump repeatedly up and down
• Emphasise jumping action from ankle and calf rather than knee & hips
• Aim to bounce with short, soft ground contacts
• Complete 3 sets of 15 - 20 repetitions. Rest 90 seconds between sets.

Bouncing jumps with body rotations

• Stand with feet hip width apart,
• Knees to be slightly flexed
• Jump repeatedly up and down, with each jump rotate lower body to the left or right
• Shoulders face forward throughout
• Emphasise rotation through the torso
• Aim to bounce with short, soft ground contacts
• Complete 3 sets of 15 - 20 repetitions. Rest 90 seconds between sets.

Star jumps

• Stand with feet close together, arms by side
• Start star jump action
• Clap hands above head and jump with legs apart - star shape
• Make contact with the ground on the balls of the feet
• Complete 3 sets of 10 - 15 repetitions. Rest 90 seconds between sets.

Ball taps

• Have ball in front
• Bouncing motion, tap each foot alternatively on the top of the ball
• Ball should not move
• Complete 3 sets of 20 - 25 repetitions. Rest 90 seconds between sets.

Ball jumps

• Stand to the side of the ball
• Keep shoulders pointed forward
• Two footed jumps over the ball
• Bounce once before rebounding back over the ball
• Make contact with the ground on the balls of the feet
• Use soft discs for younger players
• Complete 3 sets of 10 - 15 repetitions. Rest 90 seconds between sets.

Forwards and backwards disc jumps

• Use soft discs for safety
• Stand behind the disc, jump over the disc
• Bounce once before rebounding backwards over the disc
• Make contact with the ground on the balls of the feet
• Complete 3 sets of 10 - 15 repetitions. Rest 90 seconds between sets.