Low-intensity ankle plyometrics — underrated tool for quad activation and knee-friendly loading. By keeping intensity low and using ankle-dominant mechanics, we can stimulate the quads (including VMO) without excessive joint stress. This approach works especially well: • at early stages of return to training • post-injury or after deload phases • when high-impact plyos are not yet an option Small amplitude, controlled airtime, proper knee bend — enough stimulus to reintroduce elastic loading, im