Well yesterday on a whim I decided to do some plyo's and some defensive slides, oh yea baby you know what they are. I don't know what I was thinking cause today my thighs and ass and lower back are real sore. More sore than from being in the saddle. I'm not new to plyo's but then I haven't done them for nearly a year. It improves your ball game a lot, but this is a good link to try it out if your new to plyometrics: plyometrics for cycling. Forgive the lance jargon, but take in the concept and click on the workout links at the bottom.