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- lower leg stretching, focus on anterior hip and quad

Myth #2 - Plyometric action is a highly trainable quality =======================================================

How much additional force you get from a "plyometric" movement is mostly genetic and unique to you as an individual. True plyometric ability isn't something you can really impact through training to a large extent. In fact, it's likely to get less as you grow as an athlete even as you progress as an athlete. HUH!? Before everybody goes off the deep end with that statement let me explain:
Let's say your standing stationary vertical jump is currently 20 inches and your 3 step countermovement vert is 26 inches
That basically means you're getting 6 additional inches from plyometric action.
What I'm saying is you're unlikely to ever see that difference grow much. It can (and usually does) get smaller, but it rarely grows much, even as your overall performance gets better. The general trend in any developing athlete is to get more proficient at exerting force under smaller windows of opportunity so he finds over time he doesn't need as much wind-up to generate the same amount of power. This is even true for people like high jumpers, who seek to benefit as much as possible from plyometric action.
In sticking with this same hypothetical example, lets say you improve your stationary jump from 20 up to 35 inches. You're still unlikely to find more than a 6 inch difference in your running countermovement jump (41 inches), regardless of what type of training you did to get there. Generally speaking, the longer your limbs and legs (particularly lower legs), the greater you'll benefit from plyometric wind-up. The shorter your legs, the more likely you are to jump just as high or move just as well from a virtual standstill.