Dynamic Warm Up + Mach Drills

~15 min - Jumping jacks (30 s) - Easy jog forward and backpedal (20 yd each) - Easy skip forward and backward (20 yd each) - Easy lateral shuffle (20 yd each) - Easy carioca (20 yd each) - Crossover hamstring stretch (5x each leg) - Hip opener stretch (5x each leg) - Adductor stretch (5x each leg) - Hip flexor stretch (5x each leg) - 75% effort sprint and backpedal (20 yd each) - Frankensteins [every step] (10 yd) - Hamstring scoops [every step] (10 yd) - Knee to chest [every step] (10 yd) - Quad stretch [every step] (10 yd) - Open the gate [every step] (10 yd) - Close the gate [every step] (10 yd) - 90% effort sprint and backpedal (20 yd each) - A-March and backpedal back (20 yd) - A-Skips and backpedal back (20 yd) - A-Skips and backpedal back (20 yd) - A-Switch and walk back (20 yd) - A-Switch and walk back (20 yd) - Ankle Dribble and walk back (20 yd) - Ankle Dribble and walk back (20 yd) - Calf Dribble and walk back (20 yd) - Calf Dribble and walk back (20 yd) - Knee Dribble and walk back (20 yd) - Knee Dribble and walk back(20 yd) - 100% effort sprint (20 yd)

2-Point Acceleration

6 x 20

Medium Tier Hops

2 x 6

Medium Tier Bounds

2 x 10

- Leaps (10 yd) - Split Stance Leaps L/R and R/L (10 yd each) - Split Exchange Leaps (10 yd) - Bounds (10 yd) - Hops (10 yd) - Slolam Leaps (10 yd) - Backward Leaps (10 yd)

Continuous Shuffle

3 x 5 @ 20