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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Up and Over
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.
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High Knee Steps
With a bench or box as quickly as possible tap one foot to the top of the box and then alternate. 60 sec.
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Nordic EXT.
With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.
