props to matt t, but lower reps on the olympic lifts and squats, under 5 and under 8 respectively. also bench, incline dumbell, bentover rows, pullups, shoulder press, dips (basically old school stuff). lower the weight for a count of 3 or 4 and explode up (ok if it goes slow as long as you attempt to get it up as fast as possible).
core training is key, for lower back, powerlifting deadlift (bent knee), for abs stuff on swiss ball (work both heavy and light, ie some sets so you can't do more than 8-10 reps - use added weight).
flexibilty is key, a good article:
www.testosterone.net/articles/215lazy.html
yes i know its t-rag, but this has nothing to do with bogus supplements and ian king is a premier strength coach, so please no flames
plyo, great for sport specific training. i like to do two types, 1- sprints and jumping, 2- mobility drills (ie: set two pylon 12-15 feet apart, crouch down and move laterally as fast as possible between the two touching the ground by each pylon. do as many as possible in 30s - 90s, change this up. STAY LOW. this drill is great for lateral speed, acceleration)
as for that balancing stuff, i ignore it. i believe that it has more application early in training for stability or rehab. not to many times in sports that you have to balance in that manner. thus i like plyo better for promoting muscle control (more realistic). besides, most of the time your feet are fixed and you are pushing off.
some other exercises that would benefit more than baalance boards are single leg squats and deadlifts.
cheers, pete