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
15

Change in Direction
16

Ladder: Front to Back
17

Lateral Ladder Drill
18

Core Exercise with Ladder
19

Hurdles
20

The M Drill
Lesson 21:
Hexagon Drill
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- The Hexagon Drill
  Set up the cones in the shape of a hexagon. This drill is an upgrade to the "M" drill.
  Explode in to a sprint from the first cone to the second cone.
  Transition into a shuffle to the third cone.
  Then perform a crossover across the entire hexagon to the fourth cone.
  Sprint out to the fifth cone.
  Move into a backpedal to the final cone.
  
  Coaching Tip: Make sure your athletes lean into their cuts and explode in their sprint.
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