Plyometrics

Programming

Light tier work is great accumulate more volume and improve technique of one and two foot jumps/landings which is gonna help improve tendon health and coordination of movement.

Medium tier work is working at 75-85% effort work where are attacking the floor with more force and intensity.

This medium tier work will have great adaptations to speed/power, and this is where we can accumulate enough volume to have positive adaptions to tendon/ligament health.

Deep tier work is about yeilding into to end joint ranges which is great for strength, speed/power, muscle endurance and mobility.

If you are not investing time/energy doing plyos for your strength training you are doing yourself a disservice.

Resources

spine moving - mobility sites (upper body)
high velocity work - plyos

jump variations
hop variations 1-2 rounds 80% effort
deep tier work 2-3 jump variations

strength work

core movements
push & pull variations (multiple steps)

hamstring exercise (high reps)
direct arm and grip work