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
Lesson 14:
Crossover & Backward Motions
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- Crossover & Backward Motions
  Crossover - Moving laterally, move the right foot over the left leg, then behind.
  Backward Skip - Start in a low, balanced position. Skip backwards, tapping each foot twice on the ground during the movement.
  Backpedal - Take big, long strides backward.
  As athletes advance, have them backpedal, then scream "Sprint!" and point in a particular direction.
  At this point, players turn into a full sprint in that direction.
  
  Coaching Tip: Emphasize the importance of really extending the legs out to build good muscle memory.
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