If you're an athlete that can benefit from an increase in explosive power than plyometrics are the key to developing the explosiveness that will help take your game to the highest level.
This article is written from the perspective on grappling athletes but any athlete who needs explosive movement in their sport will benefit from the exercises listed here: Plyometric training can basically be adapted to any exercise where resistance is offered.
The key point is to perfrom the movements with as much explosiveness as possible.
So if we take a standard push up you would push as hard and fast against the ground as possible, launching your self into the air and as you come back down you quickly return to the start position.
You would do as many repetitions as possible.
A word of caution though, the exercises don't feel as tiring right away as regular push ups would for the simple reason that your muscles are spending less time under tension.
But don't mistake this for an easy or useless workout.
Your muscles, tendons and ligaments experience a momentary stress that is may times higher than they would with regular weight training.
If you aren't properly warmed up and cooled down afterwards you could suffer a serious injury, so be careful and don't take this training too lightly.
The main movements you can perform are push ups, squats, bounding, and swinging.
You can vary the push ups you perform by changing your hand positioning from narrow to wider.
Also you can vary the angles you use.
By placing your feet on a chair you can hit your upper pecs and upper body and by pushing up off of a chair you can hit your lower pecs.
These variations develop explosiveness from a number of angles and will bring greater benefits than working one angle alone.
Squats; again you can perform regular squats, exploding up as fast and hard as you can and then once you are used to performing may reps you can try one legged squats, also known as pistols.
This is an advanced movement though and requires great balance and coordination.
Bounding; this movement involves jumping from one leg forward to the other in an explosive fashion.
Again this one is more advanced so you should try it once you've gotten used to plyometric squats first.
Finally there's swinging; here it helps if you have an object of resistance like a medicine ball.
You would explosively throw the medicine ball as hard and fast as you can it helps if you have a hard wall to throw the ball against so you don't have to go after it every time.
In terms of reps, take it easy at first until you are more used to the stress you joints are put under then you can increase the repetitions as your conditioning improves.