Component	Details
Warm-up (50 yards each)	Jog line to line
	Shuttle run (side to side)
	Backward running
Stretching (30 seconds per stretch, two repetitions per stretch)	Calf stretch
	Quadriceps stretch
	“Figure four” hamstring stretch
	Inner thigh stretch
	Hip flexor stretch
Strengthening	Walking lunges (20 yards for two sets)
	Russian hamstring (10 repetitions for three sets)
	Single toe raises (30 repetitions on each side)
Plyometrics* (20 repetitions each)	Lateral hops over 2- to 6-inch cones
	Forward/backward hops over 2- to 6-inch cones
	Single leg hops over 2- to 6-inch cones
	Vertical jumps with headers
	Scissors jump
Agility	Shuttle run with forward/backward running (40 yards)
	Diagonal runs (40 yards)
	Bounding run (50 yards)