Base Level Movements
Agility Speed
1. Lateral Shuffle Variations 1. Ground Starts
2. Linear Cutting Variations 2. Ball Drops
3. Short Shuttle 3. 2 point Starts
4. Line Hops 4. Falling Starts
5. Lateral Line Hops 5. Build Up Sprints
6. Circle Run Strength
7. Figure 8 Run 1. Crawl Variations
8. Ladder Drills 2. Push Up Variations
9. Star Drill 3. Pull Up Variations
10. Mirror Drill 4. Row Variations
Power 5. Plank Variations
1. Med Ball Throw Variations 6. Squat Variations
2. Power Skips 7. Lunge Variations
3. Jump Variations 8. Prone Cobra
4. Landing Variations 9. Burpees
Advanced Workout 1
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards 1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards 2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 1 x 10 yards 3.B. High Knee Run - 1 x 10 yards
4.A. Butt Kick Stretch - 1 x 10 yards 4.B. Butt Kick Run - 1 x 10 yards
5.A. Toe Touch Walk - 1 x 10 yards 5.B. Straight Leg March - 1 x 10 yards
6.A. Walking Lunge - 1 x 10 yards 6.B. Reverse Walking Lunge - 1 x 10 yards
7.A. Lateral Walking Lunge - 1 x 10 yards 7.B. Lateral Shuffle - 1 x 10 yards
8.A. Carioca - 1 x 10 yards 8.B. Back Pedal - 1 x 10 yards
9.A. Bodyweight Squats - 1 x 10 9.B. SL Toe Touch - 1 x 5 each side
10.A. Pogo Jumps - 1 x 10 seconds 10.B. Squat Jumps - 1 x 10 seconds
Agility, Speed, Strength
1. Power Skips for Height - 2 x 20 yards 6.A. Push Ups - 5 x 5
2. Power Skips for Distance - 2 x 20 yards 6.B. Chin Ups - 5 x 5
3. Pro Shuttle - 2 x 1 each direction 7.A. Bear Crawl - 3 x 20 yards
4. Lateral Short Shuttle - 2 x 1 each direction 7.B. Crab Walk - 3 x 20 yards
5. Ground Starts - 4 x 20 yards 8. Rolling Plank - 2 x 20
Advanced Workout 2
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards 1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards 2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 1 x 10 yards 3.B. High Knee Run - 1 x 10 yards
4.A. Butt Kick Stretch - 1 x 10 yards 4.B. Butt Kick Run - 1 x 10 yards
5.A. Toe Touch Walk - 1 x 10 yards 5.B. Straight Leg March - 1 x 10 yards
6.A. Walking Lunge - 1 x 10 yards 6.B. Reverse Walking Lunge - 1 x 10 yards
7.A. Lateral Walking Lunge - 1 x 10 yards 7.B. Lateral Shuffle - 1 x 10 yards
8.A. Carioca - 1 x 10 yards 8.B. Back Pedal - 1 x 10 yards
9.A. Bodyweight Squats - 1 x 10 9.B. SL Toe Touch - 1 x 5 each side
10.A. Pogo Jumps - 1 x 10 seconds 10.B. Squat Jumps - 1 x 10 seconds
Agility, Speed, Strength
1. Star Drill - 4 x 1 5. Feet Elevated Push Ups - 4 x 8-10
2. Box Jumps - 10 x 1 6. Inverted Rows - 4 x 10-12
3. Med Ball Broad Toss - 10 x 1 7.A. Walking Lunge - 4 x 10 each
4. Sled Push - 4 x 25 yards 7.B. Squats - 4 x 10
Advanced Workout 3
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards 1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards 2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 1 x 10 yards 3.B. High Knee Run - 1 x 10 yards
4.A. Butt Kick Stretch - 1 x 10 yards 4.B. Butt Kick Run - 1 x 10 yards
5.A. Toe Touch Walk - 1 x 10 yards 5.B. Straight Leg March - 1 x 10 yards
6.A. Walking Lunge - 1 x 10 yards 6.B. Reverse Walking Lunge - 1 x 10 yards
7.A. Lateral Walking Lunge - 1 x 10 yards 7.B. Lateral Shuffle - 1 x 10 yards
8.A. Carioca - 1 x 10 yards 8.B. Back Pedal - 1 x 10 yards
9.A. Bodyweight Squats - 1 x 10 9.B. SL Toe Touch - 1 x 5 each side
10.A. Pogo Jumps - 1 x 10 seconds 10.B. Squat Jumps - 1 x 10 seconds
Agility, Speed, Strength
1. Falling Starts - 4 x 10 yards 5.A. Wheelbarrow Walks - 4 x 20 yards
2. Broad Jumps - 10 x 1 5.B. Pull Ups - 4 x 8-12
3. Med Ball Vertical Toss - 10 x 1 6.A. Prone Cobra - 2 x 30 seconds
4. Sled Pull - 4 x 25 yards 6.B. Side Plank - 2 x 30 seconds
