I'm Dan Schelvin and this next video I'm going to teach you all of my four square plyo exercises designed to work your fast twitch muscles to improve your foot speed, explosiveness, and neuromuscular response. You can create a four square anywhere. You just need two perpendicular lines that form across. When looking down at your four square box, the first box should be in the upper left corner, then the rest of the numbers form clockwise from there. When starting any drill, get into an athletic position, bend it the way so your shoulders are over your toes. One four. Jump forward and back from box one to box four. Try to stay as close to the line as you can in each box without stepping on the line. In this drill, we are trying to work quick, efficient plyo hops. One two. Jump side to side from box one to box two. Keep your toes facing forward and land and take off with both feet at the same time. Two four. Jump diagonally from box two to four. Try to get both feet completely in each box. One three. This is the opposite diagonal jump from box two to box four. Everything we do in one direction, we need to do it in the other. One two three. But lateral from box one to two, then jump backwards from box two to three and diagonally from box three to one. This drill combines forward, lateral and diagonal movements. Two one four. This is the same combination as one two three, but in the opposite direction. Take your time to get the rhythm and accuracy before focusing on speed. Make sure to get both feet in each box as close to the lines as possible without touching them. One three two. Start with a diagonal jump from box one to box three, then jump forward into box two and laterally into box one. Two four one. This is the opposite combination as one three two. Again any sequence we do in one direction, we need to do in the other in order to keep a balance so we can move equally as efficient in any direction. One two three four. This drill is a four box sequence where you jump into each box in a clockwise movement. It combines lateral, forward and backward jumps. One four three two. Jump through all of the boxes in a counterclockwise movement. The goal is to land in each box as close to the line as possible without touching it. Focus on accuracy and speed will come. One two four three. This is a four box combination that focuses on lateral and backwards diagonal jumps. Four box sequence drills build body control and neuromuscular connectivity. Two one three four. Again, every drill should be repeated in both directions to ensure we create a balance. If you find yourself weak or in any of these combination sequences, continue to work that sequence until it becomes easier. One four two three. This is a four box sequence that combines backward jumps with forward diagonal jumps. Remember, keep accurate as best you can and try to land in and out of each box as efficiently as possible. Two three one four. Every plyo combination you have just learned is a combination of forward, backward, lateral and forward and backward diagonal jumps. Practice all of these plyo sequences to ensure you create a balance in all jump directions. Ali shuffle one four. Split your feet between boxes one and four and then switch them back and forth with each jump. Scissor jumps one two. Split your feet between boxes one and two. As you jump, cross your feet into the opposite box. Start slow until you get the rhythm and let speed come later. Single leg. Once you have learned all of these plyo jump sequences, you can begin to do them one leg again. Focus on accuracy and efficiency and make sure to always train both legs equally. Subscribe to my YouTube channel and start checking out all of my other training videos so you can start to invest in your athletic success.