Sports often require instant, change of direction through anaerobic force. Ankle stiffness and stability become weapons later in games and in overtime. Dazzling plays don’t thread out of matter, they are woven by individual’s who decided to master what it takes to accomplish them. Loaded power for speed should be addressed with lighter weights until a solid framework of biomechanics has been achieved. You will start to feel when this is. Pogo jumps, broad jumps, and the agonizing feeling in the knees and ankles will not be there. Again, these are basic components, but for some the simple change of direction and cut back will take work. Do not try them for 30 minutes if you cannot complete one rep. You may have to back track and work through more basic jumps. Ideally, sets like this are completed with the highest most intensity for 6-12 reps. That is it. 3-5 sets. Snip snip. I am trying to make programming simple but creative within the lines of what the exercise is for! This is for power, the goal is stiffness and speed. This was my first time trying this drill. I indeed will be much better in a few months. So can you!