Chapter 1: Dynamic Warm-Ups
1

Introduction to Dynamic Warm-Ups
2

Warm-Up Movement Drill
3

Straight Leg Soldier Kick
4

6 Essential Dynamic Stretches
5

Spiderman
Chapter 2: Speed
6

Introduction to Speed
7

Arm Swings
Lesson 8:
Acceleration
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- Acceleration
  Use gravity as an additional force to aid acceleration.
  Keep the body tall, upright and stiff - fall forward and wait until the last possible instance before running forward to catch yourself.
  For a second drill, start with the body on the ground. Push up toward a stance, but move into a run before standing all the way up. Vary this movement by pushing up like a push-up and sprinting out of it.
  Return to a natural sprinter's starting position, keep the head down and use gravity to pull forward during the acceleration.
  
  Coaching Tip: Use yourself, another coach or a teammate to assist each athlete by holding the fall until the last possible instance and then stepping aside (like a matador).
9

Fall then Tall
10

Resistance Training
11

Assistance Training
Chapter 3: Agility and Quickness
12

Introduction to Agility and Quickness
13

Shuffles, Shuffle Changes and Over the Fence
14

Crossover & Backward Motions
15

Change in Direction
16

Ladder: Front to Back
17

Lateral Ladder Drill
18

Core Exercise with Ladder
19

Hurdles
20

The M Drill
21

Hexagon Drill
Chapter 4: Cool Down and Stretches
22

Introduction to Cool Down and Stretches
23

Lap and Static Stretches
Chapter 5: Sport Specific Training
24

Introduction to Sport Specific Drills
25

Sport Specific: Soccer
26

Sport Specific: Football
27

Sport Specific: Basketball
28

Sport Specific: Lacrosse
29

Sport Specific: Baseball