Sets and Repetitions: Because of the demanding nature of single leg

jumping, fewer
repetitions and sets than double leg hops should be done. Two to three
sets of 6–12
hops are recommended. Increases in intensity should be gradual.
Single Jumps. Single jumps stress maximum effort in a single
repetition. They allow
the athlete to work at maximum intensity without worrying about
further repetitions.
They are also a good introduction to power drills. Single jumps can be
done both
for distance and height. They require athletes to concentrate on a
single explosive
movement and also force them to generate power without the benefit
of momentum.
Sprinters, jumpers and throwers all benefit from single jumps because
they all begin
their events from stationary positions. Jumpers, while using run-ups,
need the ability
to consciously explode at a precise moment. Single jumps should be
done into a soft
or cushioned landing area.
Sets and Repetitions: One set of four to six jumps is recommended.
Single jumps
should be done at the beginning of power plyometric work. A rest of
30–45 seconds
should be taken between jumps.
Power Skipping. Power skips are exactly what the name implies:
skipping done with
a deliberate effort to be powerful off the ground. The muscle groups
affected are the
same as with rhythm skipping, but the emphasis is now placed upon
vigorous action.
Sets and Repetitions: As intensity increases repetitions and distances
decrease. For power
skipping, two to four sets of 40–60 meters or 10–15 skips is
recommended.