4-Square Plyometric Drill

DIFFICULTY LEVEL:

Difficult

EQUIPMENT NEEDED:

Masking Tape or a couple pieces of rope or bands

STARTING POSITION

Standing with one foot in a square.

PROCEDURE

1. Place the tape, bands or rope so that they make four squares.
2. Place one foot inside a square.
3. Hop forward into one square followed by hoping laterally into the next square, followed by hoping backwards into the next square.
4. Hope laterally back to the starting square and repeat for the suggested amount of repetitions or duration.
5. Repeat with the other leg.

COACHING KEYS

• Start Slow and increase speed as you get comfortable with the movement.
• Once comfortable with movement, move explosively from one square to the next./li>
• Keep the abdominals tight throughout movement.
• Keep hands in front of body as if you were holding poles.

YOU SHOULD FEEL IT

In your hip, thigh, and lower leg.

SKI PURPOSE

Develops unilateral power and endurance, while improving the quickness of turns without heavy impact on the joints.