Forgot about warm-up and cooling down:do as said in vjb before plyometric workout.But do the reps until u feel ur muscles are warmed-up...''listen'' to ur legs.as for cooling down do static stretching,fiind the muscles u have and are used in your training,fiind how they contract then u should know how to static stretch them .

If AA seems hard don't do other plyometric activities during week.But try to mantain ur strength.U know how cause u know ur body,your metabolism,your nutrition.

I am putting great hopes in you.Don't let me down .May the force be with ya

How old are you?