4 Square Plyo Workout 1 Key Points Stay

4 Square Plyo Workout #1 Key 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 Legs 1. 1 -2 x 20 sec. 2. 1 -4 x 20 sec. 3. 1 -3 x 20 sec. 4. 4 -2 x 20 sec. 5. 1 -3 -2 -1 x 10 sec. 6. 1 -2 -3 -1 x 10 sec. Single Leg 7. 1 -2 x 5 sec. 8. 1 -4 x 5 sec. 9. 1 -3 x 5 sec. 10. 4 -2 x 5 sec. Both Legs 11. 1 -2 -3 -4 -1 x 10 sec. 12. 1 -4 -3 -2 -1 x 10 sec. 13. 1 -3 -2 -4 -1 x 10 sec. 14. 1 -4 -2 -3 -1 x 10 sec. Single Leg 15. 4 -2 -3 -4 x 10 sec. 16. 4 -3 -2 -4 x 10 sec. Both Legs 17. 1 -2 -3 -4 -1 -4 -3 -2 x 10 sec. 18. 1 -4 -1 -2 x 10 sec. 2 3 1 4

4 Square Plyo Workout #2 Key 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 Legs 1. 1 -4 x 20 sec. 2. 1 -2 x 20 sec. 3. 1 -2 -3 -2 -1 x 10 sec. 4. 4 -3 -2 -3 -4 x 10 sec. 5. 1 -2 -3 -4 x 10 sec. 6. 1 -4 -3 -2 x 10 sec. Single Leg 7. 1 -2 x 5 sec. 8. 1 -4 x 5 sec. 9. 1 -2 -1 -4 x 10 sec. 10. 4 -3 -4 -1 x 10 sec. Both Legs 11. 1 -3 x 10 sec. 12. 4 -2 x 10 sec. 13. 1 -3 -2 -4 x 10 sec. 14. 1 -4 -2 -3 x 10 sec. Single Leg 15. 1 -2 -3 -4 x 10 sec. 16. 1 -4 -3 -2 x 10 sec. Both Legs 17. 1 -2 -3 -4 -1 -4 -3 -2 x 10 sec. 18. 1 -2 -4 -3 x 10 sec. 2 3 1 4