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
Lesson 19:
Hurdles
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- Hurdles
  These drills will make your athletes bound over objects as opposed to doing so on flat ground. It builds power and explosiveness.
  Squat Jump - Get down in a squat with the chest to knees and butt to heels. Squat and jump over each hurdle.
  One-Foot Hop - Hop over each hurdle with the the left foot only. Do not let the right foot touch the ground. Repeat with the right foot. Perform two sets on each leg.
  Lateral Bounding Drill - Get the knees high, bound over hurdles, taking two steps between each hurdle.
  Snake - Move back and forth through the hurdles. This builds foot quickness.
  
  Coaching Tip: Make sure your athletes get their knees high and to get low in their squats to maximize the effectiveness of these drills.
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