Cyclist's Guide to Plyometrics

Beginning Plyometric Floorwork- Four-Square Pattern



Week 1

Both legs

1. Number 1 to 2, 20 seconds, 2-4 sets (Record number of jumps)

2. Number 1 to 4, 20 seconds, 2-4 sets (Record number of jumps)

3. Number 1 to 2 to 3 to 4, three times around, 2 sets (Record time)

4. Number 1 to 4 to 3 to 2, three times around, 2 sets (Record time)

Week 2

Both legs

1. Number 1 to 2, 20 seconds, 1-2 sets (Record number of jumps)

2. Number 1 to 4, 20 seconds, 1-2 sets (Record number of jumps)

3. Number 1 to 3, 20 seconds, 1-2 sets (Be sure to jump diagonally, keeping hips and toes pointed forward.)

4. Number 4 to 2, 20 seconds, 1-2 sets (Be sure to jump diagonally, keeping hips and toes pointed forward.)

Single legs

1. Number 1 to 2, 10 seconds, 2 sets (Record number of jumps with each leg)

2. Number 1 to 4, 10 seconds, 2 sets (Record number of jumps with each leg)

As you progress, you can add jumping over blocks of foam of varied heights or box jumping.

Exercises are from Training Plans for Multisport Athletes, published by VeloPress.

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