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
Lesson 16:
Ladder: Front to Back
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- Ladder: Front to Back
  This agility drill requires a set of boxes, which a ladder provides.
  Getting the knees high, step one foot in each box all the way down with arms pumping.
  Perform 2-3 times.
  Going back and forth down the ladder, step one foot in and one foot out, alternating feet.
  Perform 4-5 times.
  Step the feet into the box, the out to the right. Repeat going out to the left and continue alternating down the ladder.
  Perform 4-5 times.
  
  Coaching Tip: Before beginning these drills, have the athletes perform agility moves while standing in place so they understand what to do with their feet.
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