08/22/2019 - Speed and Agility Practice Plan

Time	Drill
5 Min	Active Stretching
15 Min	Station 1 20 Ladders forward both feet Slam Balls, Medicine Ball, Pushups
5 Min	25 Bicycle Jumps and 25 box jumps
5 Min	20 Checkerboard horizontal jumps
5 Min	Water
5 Min	Squat and Sprint 5 - 6lb slam ball sprint with squats Side shuffle ladder 20 jumping jacks 10 Kettlebell Swings
5 Min	Water
5 Min	10 Yard Jog / 10 Yard Sprint
10 Min	Sled and Jog
5 Min	Water
5 Min	Split dodge cone drill Sprint up the hill Pass to coaches
5 Min	Water
5 Min	Man in the middle quick passes