I forgot, here are plyo workouts:
Plyo I
high knees bleachers x5, double leg hops x5, single let bleachers hops Left x3, single leg bleacher hops right x3, alternating speed bounds x4.
plyo II
single leg hops-left, single leg hops-right, hurdle hops, standing triple jump, standing, lj, single leg long jump – left, single leg long jump -right
plyo III
vertical jumps, box jumps, dorsi flex walk, heel raise walk, lateral hops, toe-raise walk
Recovery: Day 2 6-8 min. between reps and 12 min. between sets
Day 4 4-5 min. between reps
Day 6 5-8 min. between reps