Nothing too complex. I would do something like:
jumps in place 3x10 (quick ground contacts)
Box jumps (~18" box)…ground to box to ground to box…quick ground contacts
alternate leg bounds for distance 3x10
single leg speed bounds 3x20m
I know Verkhoshansky did a study on the effects of distance bounds and speed bounds on 100m performance. It basically showed that speed bounds helped short speed and distance bounds helped to speed. A combination of both was best for the 100m performance. This study is in one of his books and also in Supertraining by Mel Siff.
Please remember, that if you are already doing a high volume of sprint work, you probably want to keep the plyo #s low. For example, maybe only do 1 or 2 sets of the above.
Significant gains can also be made when you mix a low number of jumps in your traditional lifting schedule. For example,
Mon- 5x3 snatch w/ 1x3 box jumps after every set of snatches
I coach college track and we do alot of the lifts mixed with jumps to train for the 55m dash. This year I was given full control of 3 sprinter/jumpers and here were the results for the 55m. I followed most of Charlie’s recommendations (I have all of his literature/videos) and also included jumps in my lifting sessions like above:
It should be noted that we still have 1 100m sprinter who remains training with the “old methods” with another coach (basically training like a long to short 400m guy)
trying to revive an old thread, we will see how this goes…