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I just bought a book on this stuff, and read it on the plane ride home from Europe. You're supposed to start out on the easy stuff and get your joints prepared for the more intense stuff. Jumping in place and stuff that works on your coordination (like dot drills) are the less intense. The more intense are box jumps, where you start out standing on a 18 or 24 inch high box, heels hanging off the edge, letting yourself drop, then exploding up back into starting position. There is a lot of other stuff, but basically use common sense, and ease yourself in. You can do it on any day, but they are short yet exhaustive exercises, so I recommend not doing it on a leg lifting day.
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