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Part of my lower body strength/plyometric workout with middle school and high school multi-sport athletes Cooper Patterson, Dakota Barker, and Ben Fowler: step ups, Bulgarian split squats, various plyos on/over the weight bench, and some ab work to finish it off.

A couple fun and competitive acceleration drills I did at the end of my workout with middle school and high school multi-sport athletes Braydon Van Zant, Cooper Patterson, and Dakota Barker.

Part of my workout with middle school and high school multi-sort athletes Braydon Van Zant, Cooper Patterson, and Dakota Barker: a couple hip/glute strengthening/mobility drills followed by a couple change of direction cone and hurdle drills.

Decent acceleration/power drill.

Great drill which helps develop knee drive, glute/ham power, and elongate stride length.

Short, quick straight-leg shuffle helps develop quick feet and a little glute/ham strength; full straight-leg bounding helps develop glute/ham power and explosiveness.

Decent drill for developing forward knee drive: 5 yds easy pace high knees/5 yds fast pace high knees/10 yd sprint.

Dynamic hurdler stretch which hits your quad and hamstring.

Part of my warmup and a decent way to wake up your calves and prepare your lower body for more explosive drills.

Decent dynamic stretch for your hip flexors and quads.

This drill is part of my warmup and helps wake up your feet while loosening up your hips and increasing foot speed/reaction time off the floor.

This drill is part of my warmup and is a dynamic hip/groin stretch.

I do this at the end of a quick feet/change of direction day, 20 seconds of work followed by 40 seconds of rest for 3 minutes.

SB Speedworks In/Out Mountain Climber Sprints

SB Speedworks Donkey Kicks

SB Speedworks Low Lateral Shuffle & Duck Walk

SB Speedworks Power Skips

SB Speedworks Cossack Squats

SB Speedworks Single Leg Line Jumps

SB Speedworks High Knee Carioca & Dead Leg Carioca

SB Speedworks Up & Outs and In & Outs

SB Speedworks Tuck Jumps

SB Speedworks Shoulder Finisher

SB Speedworks Form Running Progression

SB Speedworks Reverse Lunges

SB Speedworks Step Ups

SB Speedworks Bulgarian Split Squats

SB Speedworks Zig Zag Cone Drills