Plyometric programs are designed to make athletes more explosive and quicker. Helping with movements such as your first step, acceleration, and your ability to jump higher in sports. The most important thing to keep in mind when using plyometrics training methods is to keep the quality very high. The most common mistake in plyometric training is that people do too many and the quality of the workout drops off and you hit plateau in you sport performance gains.  The guideline for quality is speed or height of you jumping, you will notice with the provided programs that you complete low reps. The concept is you have to train fast to become fast and if you perform to many reps the speed and height of your jumps will drop off.  The rest between sets should be 1:30 to 3 Minutes.