Go EASY with the plyometrics! Even when jogging your legs/low-back receives several times your body weight in force, plyos can deliver many times your body weight in forces (in the thousands of pounds, or several hundred pounds per square inch!). Therefore, you should have a trainer/coach or a good program to periodize when you do them. They are EXTREMELY taxing on the body, so they are “typically” worked in and out of the training program in intervals (periodization). From the Olympians and elite athletes I competed/consulted with, they would only use plyometrics for 2-3 weeks, 2-4 times per YEAR! These again are only to convert some of your maximal strength to functional power and train the stretch/shortening reaction of your hammies. They do not need to be done all the time. This is a huge mistake with many athletes/programs, and can lead to over-use injuries and ACL tears.
Sorry I didn’t list more drills, so here are a few besides the figure-8’s:
The shuttle run: (that someone just posted) sprint to the left 5 yards, sprint across the starting point for 10 yards, then sprint back through the starting point again for 5 yards (5-10-5 drill). Time yourself - times should be a few tenths lower than your 40. This differential should grow in time. This is EXCELLENT for power, foot-speed/agility. I had a weak 40 time (5.0), but being a linemen this drill is truly where you need to excel and this is just about the most position-specific you can get! (I got down to a 4.4, which isn’t too bad for the college level).
The box drill: sprint forward 5 yards, side-shuffle 5 yards left, back-pedal 5 yards, side-shuffle 5 yards back to starting point. Repeat, but rotate your starting point clockwise every set. Do these as fast/as quick as possible, but stay close to the corners (make sharp turns).
Cutter drill: set a slalom of cones up every 5 yards and sprint and plant diagonally toward the each cone (like a downhill slalom skiing course).
Cone-hop/sprint: place two cones 5 yards apart. Hop laterally over the cone for 5 reps, then sprint to the next cone hop back and forth over that cone for 5 reps, then back-pedal to first cone and repeat.
OL pass block drill (Tony Baselli Drill): find a smooth wall/fence and lateral shuffle while hitting the wall at shoulder height, as if you are trying to pass block a rusher. Stay EXTREMELY low with this, shuffle your feet like lightening, and really strike the wall (you will need wrist tape)!
Defensive back drill: back-pedal then swivel left and right as you shuffle your feet, all while going backwards. Stay LOW and do this on grass/soft surface until you get good at it, as you WILL fall if you are pushing yourself!
Basically, you want to combine movements to simulate all the dynamics of a football play. So, you can make-up your own drills by making several agility stations combined with a sprint/shuffle/back-pedal in intervals.
VERY IMPORTANT: make sure your sets are no longer than 15-30 seconds. The whole point to a drill is to get better at it, right?! So, why do it when you are under-recovered from the previous set? If you train ANY movement (lift or drill) when you have an oxygen/ATP deficit you will be training yourself to be SLOWER!!! Therefore, you still want to get a workout, but take note of your breathing and heart-rate. Be sure you are 80-90% recovered before attempting the next set. Otherwise, you are ONLY doing cardio, you are NOT getting any better. (So, if you are being taught to do your cleans in the same set-rep scheme as your power lifts, someone is doing you are major disservice! Olympic lifts are to be limited to a MAX of 3 reps per any given set, regardless of goal! They are HIGH skill/complex motor movement - you need to be fresh to get better at them.)
Speaking of cardiovascular capacity, you should have a sprint workout on OPPOSITE days that you do these drills. Here you can work to improve your conditioning, with repeat 100 to 200 meter dashes.
PM me for more specifics if you need them.
Certified personal trainer and coach