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
21

Hexagon Drill
Chapter 4: Cool Down and Stretches
22

Introduction to Cool Down and Stretches
Lesson 23:
Lap and Static Stretches
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- Lap and Static Stretches
  Start with a light, slow jog that is slower than in your warm-up.
  On your command, players should transition into shuffles, then into a backpedal.
  Gather players in a circle to perform static stretches (hold each stretch for 10-15 seconds).
  This will help to build flexible muscles.
  Lift arms and reach straight up.
  Reach to each side and hold. Do the same backwards and then down.
  Spread the legs and reach to each side for 10-15 seconds.
  Crouch down, put the arms between the legs and push the legs out to stretch the groin.
  Lay on the back and pull a leg to chest, then outside and across.
  Perform with both legs.
  Pull back on one leg to stretch out the quad.
  Perform on both legs.
  
  Coaching Tip: If players are having trouble with balance when stretching, have them focus on a spot on the ground. Make sure players are taking deep breaths when stretching.
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