Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
2x6 leg press jumps
3x1 short - medium - high (from seated) box jump sequence
2x4 single leg leg press jumps per leg
6x1 1-leg short - 2-leg medium - high - super high (from seated) box jump sequence
6 diagonal med ball throws from lunge per leg
w/ 3 lb weights in each hand, 6x1 1-leg short - 2-leg high - medium - super high (from seated) box jump sequence
6 diagonal med ball throws from lunge per leg
4 single leg box jumps per leg (failed at 18" on right leg, lame)

Four Corners pointing drill (kinda like tennis ball drill)
6 per side, legs up seated med ball twist-twist-throw
Rotation strength, 10 per side
Four Corners pointing drill (kinda like tennis ball drill)
6 per side, legs up seated med ball twist-twist-throw
Rotation strength, 10 per side

2 per side, sprint shuttle cutting drill
8 per side, with rope weight handles, squat and explode up to the side
2 per side, sprint shuttle cutting drill
8 per side, with rope weight handles, squat and explode up to the side

Rotational lateral med ball throws against outside wall