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Explosive Plyometric Square Workout Series

Improve speed and agility with these plyometric drills focusing on staying within squares, quick movements, and centering the body. Enhance both leg and single leg strength and coordination with this structured routine.

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Explosive Plyometric Square Workout Series

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  1. 2 3 4 Square Plyo Workout #1Key Points: Stay as close to the lines as you can without touching them. Perform the drills as fast as possible but in control. Keep your body in the center of the 4 squares and move your feet around the center.Both Legs1. 1-2 x 20sec.2. 1-4 x 20sec.3. 1-3 x 20sec.4. 4-2 x 20sec.5. 1-3-2-1 x 10sec.6. 1-2-3-1 x 10sec.Single Leg7. 1-2 x 5sec.8. 1-4 x 5sec.9. 1-3 x 5sec.10. 4-2 x 5sec.Both Legs11. 1-2-3-4-1 x 10sec.12. 1-4-3-2-1 x 10sec.13. 1-3-2-4-1 x 10sec.14. 1-4-2-3-1 x 10sec.Single Leg15. 4-2-3-4 x 10sec.16. 4-3-2-4 x 10sec.Both Legs17. 1-2-3-4-1-4-3-2 x 10sec.18. 1-4-1-2 x 10sec. 1 4

  2. 2 3 4 Square Plyo Workout #2Key Points: Stay as close to the lines as you can without touching them. Perform the drills as fast as possible but in control. Keep your body in the center of the 4 squares and move your feet around the center.Both Legs1. 1-4 x 20sec.2. 1-2 x 20sec.3. 1-2-3-2-1 x 10sec.4. 4-3-2-3-4 x 10sec.5. 1-2-3-4 x 10sec.6. 1-4-3-2 x 10sec.Single Leg7. 1-2 x 5sec.8. 1-4 x 5sec.9. 1-2-1-4 x 10sec.10. 4-3-4-1 x 10sec.Both Legs11. 1-3 x 10sec.12. 4-2 x 10sec.13. 1-3-2-4 x 10sec.14. 1-4-2-3 x 10sec.Single Leg15. 1-2-3-4 x 10sec.16. 1-4-3-2 x 10sec.Both Legs17. 1-2-3-4-1-4-3-2 x 10sec.18. 1-2-4-3 x 10sec. 1 4

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