This video explains a little bit about what plyometric training is and how it is used within freestyle windsurfing. Exercises, along with a number of progressions are coached in the video, with information on exercise prescription also mentioned. I hope you enjoy the video and find it useful.

References: 

Adams, K., O’Shea, J.P., O’Shea, D.L. & Climstein, M. (1992) The effect of 6 weeks of squat, plyometrics and squat-plyometric training on power production. Journal of Applied Sport Science Research. Vol. 6.

Chu, D. (1998) Jumping into Plyometrics (2nd Ed.) Human Kinetics.

Potach, D. (2004) Plyometric and Speed Training. NSCA’s Essentials of Personal Training.

Radcliffe, J. & Farentinos, R. (1999) High-Powered Plyometrics Human Kinetics.

Turner, A.N. & Jeffreys, I. (2010) The Stretch-Shortening Cycle : Proposed Mechanisms and Methods for Enhancement.

Wilson, J. & Flanagan, E. (2008) The Role of Elastic Energy in Activities with High Force and Power Requirements: A Brief Review.

Zatsiorsky, V. & Kraemer, W. (2006) Science and Practice of Strength Training (2nd Ed.) Human Kinetics.