Plyometrics are specialist exercises that enable a muscle to reach maximal strength in a short space of time. In order to achieve this greater muscular force, the muscle must contract within the shortest possible time following lengthening. You need to ensure that your body is suitably developed and well trained before attempting such exercises.
Technique is very important.
If possible, try to spend some time with a coach who is experienced in such techniques as you begin to use them. Individuals with a history of stress-induced injuries to the feet, ankle, shin, knees, hips or lower back should not perform plyometric activities without consulting a chartered physiotherapist. Usually performed in sets of 8-12 repetitions. These form the lowest intensity of plyometric exercises. These are low-medium intensity exercises.