I had to look that book up and found a review of it. The review says it’s probably OK for a conditioning program but not the best training for jumping. Too bad for you. Also, if the program is lacking anything in terms of balance (such as pulling movements) then make sure you add that on your own time so you stay symmetrical and don’t get hurt from imbalances.
I don’t know your exact program but from the review it sounds like you might be spending a lot of time on jumping exercises so I hesitate to add to that. Here’s what I recommend:
if you don’t already have great landing mechanics, then perfect that first. It starts from standing on a small box and stepping off. The focus is to land softly (quietly), balanced, and in the proper position to jump or sprint after landing.
you also need to learn the proper deceleration mechanics when running. Proper mechanics saved my life when I decided to walk on to a Division II program after graduating from WSU. I was 22 going on 23. Being able to slow down and change directions properly makes you faster because you’re efficient. Found this video on changing direction. I recommend looking at Parts 1-5 of that series as well.
you’ve learned the techniques for proper landing, stopping, and changing direction then you can build upon that.
12" depth jumps, multiple tuck jumps, broad jumps, etc would all be good exercises. I don’t recommend doing a high volume (15-30 reps) since you’re already doing stuff at practice.
20m sprints: Accelerate and stop with proper mechanics. Moving fast is how you get fast. If top end speed is your concern then there are sprint programs that will help with that. Speed is the combination of stride length and stride frequency. To improve stride length you can run uphill or up stairs. To increase stride frequency you can run downhill. This should be a very small slope, like 3-5% incline. The idea is to force your body to speed up your legs to keep from falling. If you end up “braking” to slow yourself down then the slope is too steep. I’ve done these and it’s a fun experience. You feel out of control but they’re doable at distances of 30-70 meters. But before you do these you need to be in good enough shape to run all out sprints with good mechanics (no flailing arms or legs).
From my experience training athletes I’d guess that you haven’t had any special coaching in running mechanics or the things I’ve listed above. If you can master running mechanics (arm action and leg action), landing from a jump, deceleration, and changing direction then you will be quicker and faster without changing anything else. The speed comes from moving efficiently. Only when you’ve mastered those things will implementing advanced techniques be necessary.
That’s mostly concerning speed. For jumping, you still need to master the mechanics, but you can see improvement from smart plyometric training. I say keep it simple.
Before starting any plyo program, check out ThibArmy’s video series on Jump Training (video 1 is on page 9 today). I’m sure I recommended it in your other thread about jumping, but I can’t stress this enough! Proper technique is crucial for improvement. And the technique for landing can also help you understand how to slow down and change directions.
Here are a few exercises that I do when I add plyo’s. A typical session would look like this:
Lateral double leg hops over cone (or dumbbell): 2 x 10
Jump Squats: 3 x 5 jumps in succession, no pause between jumps
Tuck Jumps focusing on spending as little time as possible on the ground 2 x 5-10
That’d be 45-55 total jumps. I usually get up to 80 total in a session but that’d be plenty for you if you’re other stuff. You could probably stop at 30 jumps per day, three days per week.
I like these. Very simple but effective. Notice how he absorbs the force when he lands and it takes him into perfect position for the next jump.
Not a fan of this arm action but the jumps are OK. Don’t let your knees cave in like his on multiple jumps. Don’t jump as high as you can when you first start. Hold back a bit and build up to all out effort when you feel comfortable with the technique.
I probably shouldn’t even share this but I love these. These are advanced even though they look simple. First you have to be able to land properly, so practice that. Once you can land properly, then you can progress to a jump like in the video.