A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

Following a cadence that starts to strengthen the sprinting movements. Key notes: Always focus on shortening the time that your feet are on the ground, and driving your knees up. 4x for 10-15 yards.

Stand with feet together and start to fall forward, at the last moment before falling begin sprinting forward. 4x for 10-15 yards

Setup your cones in a gradual V formation. Jump off of your outside leg only, and land on the opposite leg only. 4X 4 lateral jumps each side

Squat down low and explode as far out to the side as you can, as soon as you land jump as high as you can straight up, the second you land jump to the side and repeat. 10 jumps both directions.

Place a band horizontally and drive your knee up into the band as fast as you can. Perform for 60 Sec.

In a single leg kneeling lunge position, place the leg closest to the wall up with the same side arm cocked back. Explode outwards making sure to drive both the arm and knee closest to the wall up and forward. Focus on driving the legs and arms with power. 10x per side.

Drop down with your knees bent to almost 90 degrees and sprint backwards as quickly as possible for about 10-20 yards, 4x.