It is important to build a strong foundation of mobility and strength before adding plyometrics to your return to play workout routine. Without proper mobility and strength, plyometrics can increase the risk of injury. With this particular gymnast we incorporated exercises such as squats, lunges, and deadlifts to build strength, and deep mobility training on a regular basis until we felt like she was ready for Sports Pod specific return to play protocols. Our philosopy is when you have a solid foundation, gradually introduce plyometric exercises such as box jumps and jump squats to your routine.