Plyometrics refers to jumps training, it enhance traits like explosiveness, power and body control. Plyometrics involves a wide variety of muscles teaching you how to move all your body more aggressively and quickly.
There are many different exercises to train jumps, the most common are box jumps, broad jumps and vertical jumps since they are easy way to test progresses, there exercises used by pros are cone jumps, hurdle jumps and single leg take offs.
Sometimes along jumps also speed exercises are incorporated, for example the agility ladder or shuttle slides.
Pro athletes use plyometrics in the off-season after strength training sessions. For example a 5 explosive squat jumps are performed right after a series of heavy squats. The athlete will transfer the power and speed generated in the squat directly to the jumps, this concept is also known as contrast training.
If you are using Beast to monitor your training, you can easily see how after a serie of squats with heavy load, the power and speed output in the jumps is higher.
If your not training for a specific sport you can add plyometrics whenever it fits into your training schedule, either before or after the beginning of the training session.
Plyometrics helps you become a better all-around athlete improving stability and body control, qualities essential for every sport and also for the every day life. Single leg work can also improve sprinting, performing single leg horizontal jumps are a great drill to improve running performance.
To jump higher you need good technique, use your feet to build power, during the loading phase weight should be on the heels with active glutes; during take of and landing try to avoid side to side motion by forcing away your knees; transfer the weight to the toes when taking of, fully extend the hips and squeeze the glutes; land with soft knees to soften the impact.