Dynamic stretching is very good to prepare you for doing your plyometric exercises. A proper warm up should be done before a work out. This video should help you to prepare for your strenuous exercises. I highly suggest that you need a coach/trainer to guide you doing the first few times to get proper forms.
All you need is to provide yourself with 5 meters of space. Do the following exercises twice:
1. Jog with balls of your feet.
Jogging with balls of the feet is more effective as it prepares you for sprints. Jog as if you’re doing it on tiptoes but more stable landing with your upper balls of the feet. Be sure that your toes are aligned and not facing outwards or inwards.
2. Stretch hamstrings.
Find a high block where you can put your right foot on it and reach for your right toes. Do the other side.
3. Stretch your quads.
Grab ankles of the left foot behind you by folding your left knee while standing. Do the other side.
4. Hip flexion.
Bend your right knee forward and hug your right knee. Do the other side.
5. Stretch calves.
Find a wall where you can lean with your hands. Step right foot forward and push the wall. The back right foot where your calves is being stretched should be flat on the ground. Do the other side.
6. Leg swings.
Find a stand for support. Swing your right leg from side to side concentrating on the inner motion (towards left) than on the far side. Do the other side. Then swing your right leg forward and backward. Reach for your right toes everytime the foot goes up.
7. High knees.
Jog with your knees reaching as high as you can.
8. Butt kicks.
Jog with your feet touching your glutes.
Jog with your toes reaching high. Be sure that your toes are aligned.
Skip as high as you can while your hands are reaching upwards.
Bend right knee towards the back like a semi twist. Lengthen the arms towards the sides. Both feet are tiptoed. It is also a balancing stretch for 5 seconds. Do other side.
12. Side Shuffle.
Face on one side. Move your feet sideways. Do other side.
13. Carioca Shuffle.
Stand facing left. Move 2 steps sideways then place left leg behind. Move 2 steps sideways again then place left leg forward toward the right. Do the other side.
14. Figure skater.
Balance on one leg. Bend your waist forward and let your arms reach forward. Hind legs should be reaching out. Stay for 5 seconds. Do the other side.
Step your right foot forward. Bend your right knee. Left leg must be almost reaching the ground. Balance on tip toes. Do the other side.
16. Inch worm.
Bend down forward reaching your your toes without bending knees. Walk your arms away until fully laying your stomach to the ground. Push your arms from the ground and stretch for 3 seconds. Slowly walk your feet toward your arms without knees bending. Do 3 times.
17. In out.
Arms bended balancing on the side. Move your feet inside and outside. Do 5 seconds slow, 5 seconds faster, 5 seconds fastest.
18. Quick feet.
On a small jump box. Skip on and off for 5 seconds slow, 5 seconds faster and 5 seconds fastest. Do it on a medium height box and then a slightly higher box.