Triple jump further with these plyometric drills  

These will definitely be beneficial, but don't expect it to happen overnight. Stay diligent and improvement will come naturally over time.

1-2x weekly depending on how your body responds

Try to not do a lot of jumping/running and physical activities that use your knee a lot.

strengthening the muscles around your knees help. such as vmo conditioning, tibialis strengthening, and hamstring strengthening. hope this helps