Cossack Squat

2 x 8/side

Hip 90/90 Drill

2 x 6-8/side

Duck Walks

2 x 8-10 steps/side

Light Jog

1 x 3:00

Side Shuffle

2 x 20

Backward Run

2 x 20

Squatted Jog

2 x 15-20m

Diagonal Jog

2 x 15-20m each way

Deep tier Squat jumps

3 x 10

Deep tier Lateral Squat jumps

3 x 10

Cross over skips

3 x 20m

Lateral Push-to-Pause Skip

3 x 20m

Broad Jump

3 x 2

Lateral Broad Jump

2 x 3/side

Figure 8 Drill

4 x 4

Sprint

4 x 20

Diamond Sprint

4 x 1

Sprint

4 x 20

Attack the Back (Game)

1 x 5:00

Square Attack (Game)

1 x 5:00

Chase the Chicken / Hamstring Sweep

1 x 20

Lateral leg swings

1 x 20/side

Supine Leg Swing

1 x 20/side

Straight leg run

2 x 40m

Skip for height

2 x 40m

Side Skipping (lateral)

2 x 20m

Deep tier split stance jumps

3 x 10

Deep tier lateral Split Squat jumps

3 x 10

In & Out Forward and Back Quick Jumps

2 x 10

In & Out Forward and Back Quick Jumps

2 x 10

Cross over Bounds

2 x 20m

Single leg Triple Lateral bound

3 x 3/leg

C-Curve sprint

6 x 1

Gate Chase Sprints (Game)

1 x 11:00