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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About the Author

Gale Bernhardt

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

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