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.

Standing with knees slightly bent rotate one leg at a time internally pushing the rotation until the rest of your torso starts to move. 10x/side

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.

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.

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

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.

Perform an explosive lateral jump, the second you land jump as high as you can, the second you land this time land on one leg and rotate exploding into a sprint for 10 yards. 10x both directions.

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.

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

Setup 3 cones, setup the cones with one at the beginning another one 10 yards forward and the last about 2 yards in front of the second. Sprint hard to the 3rd cone and stop reverse backwards to the second cone and then sprint forward through the 3rd cone for an additional 5 yards. 10x

Setting up 3 cones approximately 3 yards apart each start facing the cone and then exploded as quickly as possible touching the second cone, then back to the first cone sprint to the 3rd cone and then as quickly as possible sprint all the way back through the 1st cone. 5x as hard as you can.

Start on the ground on your chest, explode up landing on just your outside foot then explode out driving the arms and the knee all the way through. Perform 5x on both sides.

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