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
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3 cone shuttle
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.
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Lateral Up and Go
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.
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Tibial raise
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
