08/27/2019 - Speed and Agility Practice Plan

Time	Drill
5 Min	Circle Stretching
5 Min	Station 1 - 5 times Ladders forward both feet 2 Slam Balls 36lb squat Jog around
5 Min	Station 2 - 6 Times Sideways Ladder Medicine Ball Throw 5-10 Pushups Jog around
5 Min	Water
15 Min	Two Stations Box/Bicycle - 2 Times 20 Box Jumps 20 Bicycle Jumps Ladder Work Both Feet in Both Feet out Sideways outside, 1 foot in forwards and backwards at a time Sideways foot exchange Two forwards one back
5 Min	Water
5 Min	Squat and Sprint - 5 times 5 - 6lb slam ball sprint with squats to 3 cones 20 jumping jacks
5 Min	Water
5 Min	20 Checkerboard horizontal jumps
5 Min	Water
5 Min	2 Man Game Passing Pick and Roll Pick to Slip Pick and Pop Up top
5 Min	Man in the middle quick passes
5 Min	Quick stick passing both hands