First, the principle of thermal adaptation training. The first two weeks of any plyometric training should be professional and standardized training guidance. Only standardized training and standard movements can achieve twice the result with half the effort. Second, the principle of weekly training program development. Plyometric training needs to be done step by step, step by step, there is no shortcut to take. Each week to follow each training part, from top to bottom, from front to back in order. Third, the golden diet principle. During the training period to eat more protein and vitamin-rich “gold” food, absolutely no fried and high cholesterol food.