Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 theraband rows

Workout:
High knees agility ladder
One other agility ladder

w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
12
up-up-down-down @ 2 inches, (out out in in)
1234
4321
5-mid-2-mid


w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
1324
up-up-up-down-down @ 2 inches, (RLR down down LRL down down)
1423
13/24
654321123456 hitting middle between each


w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
14 over 1 barrier
split series w/ front/back @ 2 inches
scissor series red
v series red
two-foot lateral hop over 2 parallel barriers (3 landings per direction)


w/ elastic band resistance:
3x 3 lateral shuffles each direction
3x hold your buddy's elastic band
3x be the unresisted mirror for your buddy


w/ elastic band resistance:
3x 10m shuffle forward and backward x2

w/no resistance
10m shuffle forward and backward x2