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

With a bench or box jump off one foot laterally and twist so that you land with both feet facing 90 degrees the other direction onto the bench and then drop back down landing on one foot. 10x/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.

Anchor a resistance band to a secure surface place the band around both shoulders and jump as high possible. Perform for 60 Sec.

With a bench or box as quickly as possible tap one foot to the top of the box and then alternate. 60 sec.

With a bench or box, place your lead foot on the surface and press down firmly exploding upwards and landing with both feet on the opposite side. 20x both legs.

Leaning against the wall raise your toes off of the ground as high as you can while keeping your heels in contact with the ground. 20x

Perform by standing on one leg going all the way down and up. 25x on both sides.