Rotational Exercises – 5 each direction / 5 each leg
Ankle Rotations
Knee Flexor Rotations
Hip Flexor Rotations
Upper Trunk Rotations
Arm Circles
Neck Rolls
Knee Grabs
Quad Stretch
Squat-Toe Touches
Rotational Lunge
Side Lunge with Cross-over Step (for IT)
Fire Hydrants
Knee Drive Thrus
Single Leg Mule Kicks
Straight Leg Side-Side
Low & High Bicycles
Leg Crosses (legs in air)
Scorpions
Crossovers
Leg Swings (on fence) – each, side-side & front-back	Dynamic Drills (most can also bedone in ladders)
Straight Leg - Backwards High Knees
Forward Lunge with Arms above Head
Reverse Lunge with Arms above Head
Toes In (half) – Toes Out (half)
Frankenstein – High Knee Crossovers
Swans (Crossovers)
Karioka (bring knee up and over, snap leg down)
A Skip – B Skip
High Knees – Ankling
Dead Leg Exercises
(below done exclusively in ladder)
Icky Shuffle
Normal and Wide A-Skip
Reverse Icky Shuffle
Forward In-Out Hops
Zig Zags
Ski Jumps
Dead Leg Movements
Mid-Knees (2 steps in each block)
High-Knees (1 step in each block)
Quick Step (2 in each) --- aka Ankling
Lateral In-Out Hops (feet together)
Lateral Mid-Knees (2 in each)
Lateral Scissor Jumps
Single Leg / Double Leg Hops (Forward, Lateral)

Plyometric / Explosion Exercises
Hurdle Hops (Forward)
Box Jumps (Varied Heights, on top & clear over)
Depth Jumps
2-4-6 Lateral Run over 18” Hurdles
Single/Double Leg Hurdle Hops (varied heights)
Double Leg High Hurdle Hops (3 max @ high hgts)
Split Single-Leg Squat Jumps
-on box, hip-knee flexion not exceed 90degrees
Travel Hurdle Hops

Box Jumps / Hurdle Hops with Medicine Ball INTO Squat Throw (throw both forward and behind)

*Many exercises can be made increasingly tougher by adding in medicine balls being held over heads for squats and jumps.

*All jumps should be varied between taking off from mid-feet (focus on calf strength) and taking off flat-feet (focus on quad/hamstring strength).	Speed / Agility Exercises
4 Square / Star Jumps (single & double leg)
Reaction Sprints (sit/spin, hands/knees, pushup)
Falling Starts (single & double leg)
Go-Ladder (incorp Lateral Hurdle Movements)
Side-Shuffle Sprints (lone & mixed)
-varied distances, mixed angles
-hips always faced forward for proper side-shuffle movements
F/B Suicide Sprints (mixed distances)
-4 markers, 20m max sprint
Octopus Sprints (5 markers, 10m distances)
30m Fly Sprints

*Many exercises can be varied by adding in 18” hurdle to focus more on knee drive and form over top-speed.	
	
Mixed Process Exercises
Bounds (both distance and speed, always focus on form)
Fetch Drill (sprint after rolling med ball, catch ball and do squat throw backwards to starting line)
Squat / Scissor Jumps into Go-Ladder Sprint
Lateral Hurdles into Straight Sprint
Hurdle Hops into Straight Sprint	Warm-down
ABC Hip Flexor Exercises (seated, standing)
6x movement stretches
(calf, quad, hamstring, groin, hip flexor)
Foot Drills
CORE (varied, timed and untimed)
Pushups (varied, dice game)
NICO Walks
Spider Crawls	

Finish warmups/plyos with either 2 x 30-Flys or 2 x 100m striders
Core Strength & Stability Routine
MONDAY – WEDNESDAY – FRIDAY

20 Russian Twists
15 Squats
15 Regular Push Ups
15 Knee Drives 
(from plank, bring knee to chest and twist at midsection)
15 Mule Kicks
15 Mountain Climbers
10 High-Low Push Ups (10 each way)
20 Parachutes
20 Jumping Jacks
15 Single Leg Squats (each leg)
15 Squat Jumps (touch ground with palm)
15 V-Ups
20 Side Leg Lifts (each side)
15 Pelvic/Bridge Raises 
(go to flat body position)
10 Prone Leg Lifts 
(each leg, from plank position)

Core Strength & Stability Routine
TUESDAY – THURSDAY

20 Pelvic Thrusts
15 Squats
15 Single Leg Squats (each leg)
15 Pelvic/Bridge Raises 
(go to flat body position)
10 Straight Leg Lifts from Bridge Position
(each leg)
10 Straight Leg Side-Side from Bridge
(each leg)
20 Clamshells (each leg)
--do with legs straight & legs curved in
20 Ninja Jumps Up w/ Depth Step Down
(do on benches)
20 Scissor Jumps
10 Rotary Step (each leg) ---
KEEP PROPER POSTUAL FORM
3x30sec Plank Position 
(keep body position flat)