1.  Warm-up Exercises
		Stance: Feet wider than shoulders.
	Prisoner Squats	Arms: Extended in front of body(or hands on hips). Sit back by bending knees, shins remain vertical, knee does not shift forward.
	Side Straddle Hops	Stance: Feet together.
	(Jumping Jacks)	Arms: At your side.  Jump feet apart in frontal plane wider than overhead, return to starting position.
		Stance: Feet together.
	Long Straddle Hops	Arms: Elevated to Shoulder height.  Jump feet apart in sagittal plane, swing arms across in front of the body.
		Stance: Feet apart wider than shoulders.
	Highland Flings	Arms: Elevated to Shoulder height.  Jump feet so that right leg crosses in front of left leg while arms swing downward and cross midline, then reverse right over left.
	Wide-Outs	Stance: Deep squat with knees together.  While maintaining deep squat position, jump and open the legs so that the knees and toes point to the sides, then return.  Stay low!
	Thrust	Stance: Push-up position. Jump the knees between the elbows then jump the knees outside the elbows.  Keep the Hips low!
	(Double Leg)
	Wave Squats	Stance: Squat down over one leg with the other fully extended yet in contact with the floor for balance. Extend the support leg, squat back down, shift weight over other leg, extend other leg and repeat.
		Stance: Feet together.
	Stand Split Squat	Arms: at your side.  Jump to a front lunge position then return to start position, alternate legs forward.
		Stance: Feet together.
	In Place Pogo Jumps	Arms: at your side.  Maintaining dorsiflexed ankles and stabilized knee joints, make small in-place repeat vertical jumps.
		Stance: Feet together.
	Side to Side Pogo	Arms: at your side.  Perform pogo jumps side to side, when jumping to the left raise the left arm over head and vice versa.
	2.  Muscle Activation Series
	Supine SL Raises	Lying supine (on back face upward) with head off the floor, legs straight and ankle dorsiflexed, lift the leg through full range of motion returning to the start position, but do not touch the floor.
	Outside SL Raises	Lying on one side, legs straight, ankles dorsiflexed, abduct thigh through full range of motion with out hip rotation.  Foot points forward and the side of the foot is facing down toward the ground.
	Inside SL Raises	Lying on one side with the foot of the top leg placed flat on the floor and the other leg straight and dorsiflexed at the ankle, adduct the bottom thigh, thus lifting the leg again without rotation.
	Prone Leg / Arm Raises	In a prone position with the arms extended overhead, legs straight and ankles dorsiflexed, lift one leg and the opposite arm, then change.
	Sky Divers	In a prone position with the arms extended overhead, legs straight and ankles dorsiflexed, lift both legs and both arms, keeping them straight.  Hold the position momentarily.
	Fire Hydrants	Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg so that the calf is touching the hamstring.  Staying tightly folded abduct and extend the thigh so that it points 45 degrees backward. Shoulders & hip axis remain parallel to the floor.
	Forward Knee Circles	Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg so that the calf is touching the hamstring.  Circumduct the thigh so that the knee scribes a large circle forward.  Shoulder and hip axis remain parallel to the floor.
	Backward Knee Circles	Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg so that the calf is touching the hamstring.  Circumduct the thigh so that the knee scribes a large circle backward.  Shoulder and hip axis remain parallel to the floor.
	Kneeling Scorpion	Kneeling with hands on the floor and both ankles dorsiflexed, fold the leg so that the calf is touching the hamstring, flex the thigh and the neck bringing the knee to the chest then extend the thigh, back and neck with the leg remaining flexed and ankle dorsiflexed trying to touch the heel to the head.
	Lateral Ham Reach	Kneeling with hands on the floor and both ankles dorsiflexed, one leg is fully extended.  Lift the straight leg upward and forward such that the foot is above the level of the shoulder
	Double Leg Russian Hamstring Pops	In a supine push-up position, legs fully extended and ankles dorsiflexed, touch the butt to the ground then lift the hips so that the body is hyperextend.
	Double Leg Hip Thrusts	In a supine position with the arms folded across the chest, the thighs flexed at 90 degrees, the knees flexed at 90 degrees and dorsiflexed ankles, the partner squats and supports the legs by holding under the heels. The athlete lifts the hips so that the body is hyperextend, without pushing against the partner.
	Single Leg Hip Thrusts	In a supine position with the arms folded across the chest, the thighs flexed at 90 degrees, the knees flexed at 90 degrees and dorsiflexed ankles, the partner squats and supports one leg by holding under the heels. The other leg is held in the air.  The athlete lifts the hips so that the body is hyperextend, without pushing against the partner.
	Single Leg Russian Hamstring Pop	In a seated position, legs fully extended, the hands pointing forward are placed next to the hips.  One leg is elevated off the ground and by pushing against the ground with the other leg, the athlete lifts the hips over the shoulder level into body hyperextension.
	3.  Technical Acceleration Build-ups
	Low Skip & Scoop	While slowly skipping, the athlete lunges forward maintaining the body in a squat position and scoops the arms toward the ground.  The hips move through low and the athlete explodes from the deep position in a continuous motion, projecting the hips upward and forward.  Two more skips followed by a lunge with the other leg completes the movement.
	4.  Dynamic Mobility Circuit
	Head Circles	Stance:  Feet wider than the shoulders, feet forward.  "Circumduct" the neck slowly through full range of flexion, lateral flexion, extension and contralateral flexion.
	Trunk Circles	Stance:  Feet wider than the shoulders, hands on the hips maintaining the pelvis position.  "Circumduct" the trunk with ever increasing speed through full range of flexion, lateral flexion, extension and contralateral flexion.
	Hip Circles	Stance:  Feet wider than the shoulders, hands on the shoulders maintaining the trunk position.  "Circumduct" the hips with ever increasing speed through full range of flexion, lateral flexion, extension and contralateral flexion.
	Lead Leg Pick-ups	Stance:  Hurdle Seat Position with both ankles dorsiflexed and 90 degree intra-thigh angle, hand on the floor in front of the body, shoulders in front of the hips.  Lift the straight lead leg while maintaining forward leaning body position.
	Trail Leg Pick-ups	Stance:  Hurdle Seat Position with both ankles dorsiflexed and 90 degree intra-thigh angle, Lift the trail (back) leg while reaching forward with the hand and trunk with the hand toward opposite foot.
	Iron Cross	Stance: Supine position with arms extended at shoulder level and shoulders maintaining contact with the ground, sweep the straight right leg long and low to the floor, with the ankle dorsiflexed, up so that the foot touches the opposite hand, then change in a rhythmical rolling motion.
	Prone Scorpion	Stance: Prone position with arms extended at shoulder level and shoulders maintaining contact with the ground, reach back with a tightly folded right leg so that, while maintaining a dorsiflexed ankle, the heel touches the opposite hand, then change in a rhythmical rolling motion.
	Groiners	Stance: Push-up position, ankles dorsiflexed with the body position maintained straight and the hips low, the athlete brings the knee outside the elbow by flexing at the hip and knee.  The foot lands flat outside the hand, then hop rhythmically to a change.
	Inverted Bicycle	Stance: Shoulder Stand with hands supporting under the hips.  With both legs extended and ankles dorsiflexed, alternately flex the hip and knee simultaneously followed by extension that should resemble a bicycle action.
	Inverted Cut the Grass	Stance: Shoulder Stand with hands supporting under the hips, flex at the hips so that the feet are close to the ground.  Scissors the legs first right over left then left over right through full range of motion.
	Inverted Long Scissors	Stance: Shoulder Stand with hands supporting under the hips.  While keeping the legs straight and ankles dorsiflexed, the legs should be in a vertical position.  Split one leg forward and the other backward.  Avoid flutter kicking.
	Rockers to Inside Hurdle Seat	Stance: Seated on the floor with legs fully extended in front of the body and the ankles dorsiflexed, rock back and touch the toes to the floor then rock forward externally rotating a flexed thigh with a flexed knee, positioning the sole of the foot next to the knee on the opposite leg.  Kick back again and change legs with the inside hurdle seat.
	Side Leg Swings	Stance: Facing a wall in double hand support with the leg straight and ankle dorsiflexed execute pure abduction of the thigh and the pure adduction facilitated by gravity so that the leg crosses in front of the supporting leg.  Hips and shoulders remain square with the wall.  Toe points at the wall.
	Front Leg Swings	Stance: Facing perpendicular to a wall in single hand support, with the leg straight and ankle dorsiflexed.  The thigh is flexed through full range of motion and, facilitated by gravity, swing the thigh into hips extension.  While extending the hip, carefully flew the knee while maintaining stabile body position and a dorsiflexed ankle.
	Trail Leg Windmill Forward	Stance: Facing the wall in double hand support balanced on one straight leg and the other ankle dorsiflexed, flex the knee and circumduct the thigh simultaneously so that the knee scribes a large circle forward.  Shoulder and hip axis remain parallel to the floor.  Heel fold rapidly to the butt.
	Trail Leg Windmill Backward	Stance: Facing the wall in double hand support balanced on one straight leg and the other ankle dorsiflexed, flex the knee and circumduct the thigh simultaneously so that the knee scribes a large circle backward.  Shoulder and hip axis remain parallel to the floor.
	Hurdle Seat Change	Stance: Hurdle seat position.  Roll in the direction of the side of the lead leg.  Place the hands on the ground and roll.  Bring both feet together and perform a prone scorpion movement with the former lead leg at the same time as you do a push up.  The other leg should now be the lead leg with a 90 degree intra-thigh angle in the trail leg.
	5.  Technical Acceleration Build-ups
	Groucho Lunges	Stance: Deep squat position.  Bring the heel, with a dorsiflexed ankle, quickly to the butt and reach the foot forward as if to spike the heel into the ground in front of the body.  Keeping the hips low, pull the body over the foot so that the hips shoot forward.  The ankle remains dorsiflexed at toe off.
	6.  Single Leg Balance Series
	Side Scale	Stance:  Weight supported on one leg with the arm on the same side extended overhead, opposite arm next to the body.  Abduct non-support leg and tip body laterally toward side of support leg such that the extended leg, the body and the arm overhead form a straight line parallel with the ground.  Ankle is dorsiflexed.  Hold for five seconds, minimum.  Repeat other side.
	Front Scale	Stance:  Weight supported on one leg with both arm  extended overhead.  With ankle dorsiflexed lift the non-support leg off the ground while bending forward at the waist such that the extended leg, the body and the arms overhead form a straight line parallel with the ground.  Hold for five seconds, minimum.
	Back Scale	Stance: Weight supported on one leg with the arm on the same side extended overhead, opposite arm next to the body.  Lift the straight non-support leg forward while leaning the body backward such that the straight leg, the body and the arm overhead form a straight line parallel with the ground.  Hold for five seconds, minimum.
	Relevers	Stance: Balanced on one leg, arms extended from the shoulders laterally or hands placed on the hips, plantar flex on support leg through full range of motion and pause in fully plantar flexed position.
	Speed Skater	Squat on one leg so that the nose, the knee and the big toe are in vertical alignment.  The hip is outside the knee.  The other leg is extended and abducted such that the side of the foot is resting on the ground and the ankle is dorsiflexed.  Hop and change support legs while maintaining a low hip height.  Nose-Knee-Toe alignment must be maintained.
	Single Leg Quarter Squat	With non-support leg straight and flexed at the hip and both arms straight and flexed at the shoulder, squat down to a quarter squat position, weight back on the heel.  Try to keep shin vertical.
	Single Leg Half Squat	With non-support leg straight and flexed at the hip and both arms straight and flexed at the shoulder, squat down to knee 90 degree squat position, weight back on the heel.  Try to keep shin vertical.
	Quarter Eagles	In a double leg squat position the athlete jumps so that the shoulder and hip axis turns 90 degrees to the right, back to the neutral, then 90 degrees to the left.
	Half Eagles	In a double leg squat position the athlete jumps so that the shoulder and hip axis turns 180 degrees to the right, back to neutral, then 180 degrees to the left.
	In Place Crow Hops	In a single leg squat position the athlete executes a small hop with no horizontal displacement lands flat footed and stabilizes on landing, pauses and hops again.
	Single Leg Quarter Eagles	In a single leg squat position the athlete hops so that the shoulder and hip axis turns 90 degrees to the right, back to neutral, then 90 degrees to the left.
	Single Leg Turn-Ins	In a single leg squat position the athlete hops so that the shoulder axis remains fixed and hip axis turns 90 degrees in the direction opposite the support leg, then hops back to neutral.  Always a full footed landing.  The foot and knee will point a 3 O'clock or 9 O'clock.  Execute all reps in one direction then change legs.
	Single Leg Turn-Outs	In a single leg squat position the athlete hops so that the shoulder axis remains fixed and hip axis turns 90 degrees in the same direction as the support leg, then hops back to neutral.  Always a full footed landing.  The foot and knee will point a 3 O'clock or 9 O'clock.  Execute all reps in one direction then change legs.
	Single Leg Thrusts	Push-up position with single leg support.  Hop the knee between the elbows keeping the hips low.
	Side to Side Bounds	In a single leg squat position push off so that the hips are displaced a small amount upward and sideways.  Execute full footed landing, stabilize and bound back.
	Single Leg Forward-Backward Hops	In a single leg squat position, hop forward then hop backwards, always landing on the same leg, stabilizing after each full footed landing.
	Single Leg Side to Side Hops	In a single leg squat position, hop sideways then hop sideways back, landing on the same leg, stabilizing after each full footed landing.
	7.  Wall March and Wall Sprint Series
	Wall Accelerations	Stance:  Facing a wall, feet well away from the wall so that when in double hand support the body angle is 45 degrees, exhibiting a powerline.
	Wall March	Athlete flexes thigh (knee drives forward) and flexes knee so that the shin angle with the ground is the some as the powerline angle.  The ankle is dorsiflexed.  The athlete then extends the hip, while maintaining the shim angle and ankle dorsiflexion.  At impact the other leg is flexed at the thigh, while maintaining the shin angle and dorsiflexion.
	Two Count Wall Sprint	On command, the athlete rapidly drives knee of the support leg forward while simultaneously driving the thigh of the other leg backward.  Upon landing on a preloaded ankle, another change is executed, yielding a two count action.
	Three Count Wall Sprint	On command, the athlete executes a three count response which end with the opposite knee forward.
	Rapid Fire Wall Sprint	On command, the athlete executes a continuous rapid change, alternating from driving the knee forward with driving the thigh backward.
	One Hand Wall Sprint	This drill can be used with two count, three count or rapid fire Wall Sprints.  Instead of a double hand support only one hand is place on the wall.
	8.  "A" - Acceleration Drills
	"A" - March	With proper body position and ankle dorsiflexed, punch the knee forward, maintaining proper positive shin angle.  Block the thigh with the toe behind the knee in a vertical alignment.  Drive the thigh actively back from the hip while maintaining the shin angle.  Ankle remains dorsiflexed.  The contact point of the ball of the foot is two - three inches in front of the support foot.
	"A" - Skip	Same as "A" March, but using a skipping rhythm.
	"A" - Run	Same as "A" March, but running.
	Double "A" March and "A" Skip	Same as "A" March, however the knee is punched forward not just once, but twice
	"A" & "C" March & Skip	The first movement is identical to the "A"- March, however the second movement with that leg is a knee punch directly to the side, in the frontal plane.  The shin angle remains constant and the toe stays behind the knee.
	9.  Partner Resisted Acceleration Drills
	Face to Face	Starting position with resisting partner has the hands on the shoulders of