Here is a program that was recommended
to me. As you can see you only have to do the plyometrics 3 times per
week. In the second and third week you might want to raise the number
of sets by one each. Then start the cycle over again on week four.
With this program you can do weights
the other three days of the week and take one day rest. If you are going
very hard with weights in the offseason (ie: 4 or 5 days of weights
per week), I suggest doing only two days of plyometrics per week.
During the season I do not suggest
working too hard with plyometrics because you need time to rest between
games.
You should see some increase in your
vertical leap after three or four weeks of doing this. Just be sure
not to push yourself too hard because eventually you might see your
vertical leap going down and it is at those times when you want to start
taking a few days off.
Be sure to test your progress every
week so you know how you are progressing.