I have this book mentioned in this forum before, that is really good in demonstrating and explaining plyometrics: “Jumping into Plyometrics” by Donald A.Chu
On number of foot contacts by season, there is a helpful chart:
…Beginner…Intermediate…Advanced…Intensity
Off-season…60-100…100-150… 120-200…low-mod
Preseason…100-250…150-300… …150-450…mod-high
In-season…depends on sport …moderate
Champ. season…recovery only …mod-high
(The volume of bounding activities is best measured by distance. In the early phases of conditioning, a reasonable distance of 30m per repetition. As the season progresses and the abilities improve, distance may be progressively increased to 100m per rep)
Concerning rests, for power training, longer recovery periods (45-60secs) between sets of groupings of multiple events, allow max recovery between efforts. A work to rest reatio of 1:5 to 1:10 is required to assure proper execution and intensity of the exercise. Thus, if a single set of exercises takes 10secs to complete, 50-100 secs of recovery should be allowed. Remember, plyometric training is an anaerobic activity. Shorter recovery periods (10-15secs) between sets do not allow for max recovery of muscular endurance. Less than two secs of recovery time in a 12-20min workout makes it aerobic. (pages29-31 of above mentioned book)