| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Forward hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| 2 fwd./ 1 back | 1 | 4 | |
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| zig-zag hops | 1 | 4 | |
| Lateral zig-zag hops | 1 | 2ea | |
| Hop scotch | 1 | 4 | |
| Mobility | |||
| Spiderman climb | 1 | 10ea | |
| Foam roller T-spine | 1 | 20 | |
| Foam roller snow angels | 1 | 20 | – |
| Pacer | |||
| A1- Rower (Pacer) | 4 | 140M | |
| A2- KB RDL | 4 | ||
| A3- Froggies | 4 | ||
| A4- Standing straight arm band pull down | 4 | 45″ | |
| Met Con | |||
| B1- MB lateral throw (left) | 3 | 30″ | 30″ |
| B2- MB lateral throw (right) | 3 | 30″ | 30″ |
| B3- Hop ups | 3 | 30″ | 30″ |
| B4- Shuffle (width-wise, on turf) | 3 | 30″ | 30″ |
| B5- Bosu up-up-down-down | 3 | 30″ | 30″ |
| Abs | |||
| Straigh arm side plank | 3 | 30″ea | |
| Hollow body hold | 3 | 30″ | 60″ |