I'm looking for a solid 20-30 minute plyometric routine to do certain days when I'm not lifting. Mostly want to focus on core and lower body explosiveness. Any suggestions?

I've been trying to find a good routine but most that I've come across online are very beginner-based. I just want some high intensity exercises to build up explosiveness. I'm a lacrosse player and I want to build power in my lower body for giving/taking hits, as well as in my core for harder shooting and quicker agility dodging.

Any routines would be greatly appreciated.