Most sports that involve rapid acceleration and sprinting also involve lateral movement. Athlete’s that can quickly absorb the stretch shortening cycle (SSC) in which enable powerful movements have a massive advantage in agility. There are three phases: eccentric where the muscle lengthens under tension, where the elastic energy is stored. Phase two is amortization, which is the very brief, crucial period between the end of the stretch and and initial contraction. This quicker ground contact time is vital more power and transitions into the third and final phase = concentric, where all power output and energy is released! This is the upward motion that awes crowds, and it must be practiced with precision and proper biomechanics. Plyometrics can be organized with strength workouts, just keep the strength volume lower and 2-3 exercises max before jumping. For example, I may program hang cleans and single leg snatches for 4 sets of 4 before I try to triple extend without weight. This can help increase power in my SSC as cleans and snatches help with extension and force production.