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
8

Acceleration
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
Lesson 15:
Change in Direction
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- Change of Direction
  An athlete should avoid planting his leg in the direction he is heading toward. Instead, he should lean in the direction he is about to go and reach his foot out while turning the toes in the direction they are about to go - like an ice skater spraying the ice to stop.
  Do this with a shuffle first, then a slow jog to perfect the technique.
  Then speed it up until the athlete is leaning into a full sprint/change of direction.
  
  Coaching Tip: Make sure that athletes do not lean in the direction they are moving. This increases the time it will take them to change their 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