| easy jog | | jump high hurdle and medicine ball throw |
| jump rope 3-5 minutes | | three hurdles lungee and twist with weigth |
| line drills: 2 legged hops, ali shuffle, taps, single leg lateral | | Banded side step/explosive jump |
| run the lines | | |
| alley speed skaters | | Side platform jump up and balance |
| boom, boom boom, boom boom boom | | forward box jump shuffle and repeat |
| | lunge matrix |
| front plyo lunges | | medi overhead throw |
| side plyo lunges | | elevatd side rotation |
| figure 8 | | forward rollout |
| x drill | | plyo lunges |
| run, shuffle, run | | resistance run and lunge |
| banded side shuffle full width | | single leg strength |
| front cross over full width of court | | forward jumps |
| explosive cross-shuffle | | Lateral jumps |
| Banded side step/explosive jump | | lateral shuffles followed by sprints |
| resistance band diagonal lunges | | plyo lateral lunge and jump |
| side platform jump and balance | | |
| jump high hurdle and medicine ball throw | | Resistance bands larval side jump |
| three lateral hurdles lungee and twist with weight | | yoga ball rollouts |
| forward box jump | | |
| side box jump | | Side plank dumbell twists |
| forward one leg box jump | | |
| hurdles forward jump | | |
| hurdle side step | | over/under hurdles |
| hurdle side jump | | |
| hurdle lateral high knees | | |
| hurdle lateral step overs | | |
| 3 hurdles explosive run | | |
| kneeling lunge to explosive run | | |
| curtain to curtain sprints | | |
