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WARM UP PHASE

A. Jog 400 meters

B. Skips ­ 2 sets, 15 ­ 20 yards

1. Regular, Forward and Back
2. Forward Crossover
3. Lateral
4. Lateral Crossover
5. Hip Abduction Forward and Back
6. Frankensteins

C. Power metrics ­ 2 sets, 15 ­ 20 yards

1. Walking Lunges
2. Lateral Lunges
3. Lateral Over/Under

D. Plyo Quicknicks ­ 2 sets, 5 ­ 8 yards

1. Forward Hops
2. Tapioca

E. Static Stretch (Brief)

F. Plyometrics

1. Bounding (Forward) ­ 4 x 15 yds
2. Bounding (Lateral) ­ 4 x 10 yds
3. Lateral Cone Jumps ­ 3 x 10 reps
4. Lateral Box Jumps
5. Box Drop with Pivot ­ 6 ­ 8 Reps
6. Medicine Ball ­ 3 x 8
   a. Trunk Rotation
   b. Hip Extension