Context: 1. Plyometrics develop two key abilities: force production and force control/redirection. While traditional box jumps are excellent for force production, they fall short in training control and redirection of force. 2. The hip flexor needs to be strong through its full range of motion—not just at the top. 3. The adductor machine is a good starting point for building strength, but after that, the focus should shift from isolation to more movement-based exercises. 4. Cable rotation adds m