09/03/2019 - Speed and Agility Practice Plan

Time	Drill
5 Min	Circle Stretching
5 Min	Station 1 - 5 times 2 Slam Balls 36lb squat Medicine Ball Throw 10 Pushups Jog around
5 Min	Station 2 - 6 Times Ladders forward both feet Sideways Ladder Both Feet in Both Feet out Sideways outside, 1 foot in forwards and backwards at a time
5 Min	Water
15 Min	Two Stations Box/Bicycle - 2 Times 20 Box Jumps 20 Bicycle Jumps Sprints 5 - 6lb slam ball sprint up hill, sideways on hill (alternating), walk down hill 20 jumping jacks
5 Min	Water
5 Min	20 Checkerboard horizontal jumps and power skips
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