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
23

Lap and Static Stretches
Chapter 5: Sport Specific Training
24

Introduction to Sport Specific Drills
25

Sport Specific: Soccer
26

Sport Specific: Football
Lesson 27:
Sport Specific: Basketball
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- Basketball Specific Drills
  Shuffles and slides are great for defensive training.
  Find a bench and have players jump from both feet onto the seat.
  Then have them jump up with each foot separately.
  From the side, step up with one foot and drive up.
  Perform a lot of repetitions of these drills.
28

Sport Specific: Lacrosse
29

Sport Specific: Baseball