Drills		Stretches		Plyometrics
1) A-Drill		Extensions		1) Bounding (Gazelles) LRLRLRLR
2) B-Drill		R-knee/R-shoulder		2) Bounding (Alt. Leg hop) LL-RR-LL-RR
3) Bound for height		R-knee/L-shoulder		3) Bounding (TJ) LLR-LLR-LLR-LLR
4) Gazelle run		Figure 4		4) Bounding (Single leg) LLLLLLLL
5) Fast legs (one side)		Cradle		5) Double leg Bounding (for distance)
6) Fast legs (Alt. legs)		Buddha(butterfly)		6) Lateral hops
7) Butt kicks (knees low)		Hurdler		7) Squat jumps (Rockets)
8) Wall slides (knees high)		Crossover Hurdler		8) Split-squat jumps
9) Africans (outer foot)		Squating Quads		9) Ankle bounce
10) Drum major (inner foot)		End-overs		10) Double tuck jump (knee's to chest)
11) Side steps		Standing Quads		11) Single tuck jump (knee to chest)
12) Ankleing		Lateral Split		12) Jump rope
13) Backwards running		Forward lunge
14) Lunges		Calves(high/low)
		Upperbody
Wolf (Green)		Circuits		Pack (Gold)
1) Prisoner				1) Side lunge
2) "V" sit-up(pike)		Core Work		2) "L" sit-up
3) Push-up		crunch		3) Push-up
4) Back hyperextension		back extension (upper)		4) Back hyperextension w/ twist
5) Rockets (Squat jumps)		knee huggers		5) Lateral tuck-hops
6) Leg toss (Abdominal)		side-crunch(each side)		6) Side sit-up
7) Rocky's (push-up w/ clap)		"V" sit-ups(pike)		7) Rocky's
8) Crunches		back extension w/ twist		8) Crunches
9) Abdominal twists		crunch		9) Abdominal twist
10) Split-squat jumps		back extension (lower)		10) Lunge "good-morning"
11) Cossack extentions		through knee (legs up)		11) Hurdler trail-leg
12) Dips		biker		12) Push-up… finger walk to the toe
13) Step-ups		6" -or- leg toss		13) Mt. Climbers
14) Prone, single leg hip extension				14) Prone, leg ext. w/ hamstring bend
Elbows		Pedestal		Palms
Prone; Elbow stand, single leg raise		belly down		Prone; Hand stand, single leg raise
Supine; Elbow stand, single leg raise		belly up		Supine; Hand stand, single leg raise
Lateral: Elbow stand, single leg raise		sides		Lateral: Hand stand, single leg raise
Hurdle Drills		Medicine Balls		Ankle Medley
1) Wall attack		Superman Pass		Heel walk, toes point straight
2) Standing Trail-leg		Over/Under		Heel walk, toes point out
3) Lead-leg/Trail-leg single hop		Side-to-Side (fig.8)		Heel walk, toes point in
4) Lead-leg/Trail-leg 3 step		Front Squat toss		Pronate walk (on inside of foot)
5) Lead-leg/Trail-leg 5 step		Backward Toss		Supinate walk (on outside if foot)
6) Four step hurdling		Knee Squeeze-Point		Lateral ankle hops
7) Seated hurdling (L7)		Chest Pass		Balance Board (single leg)
8) Straight leg Side-skips		Overhead Throw
9) Russian walk		Sit-up w/ Toss
10) Crouching tiger		Legs Figure 8
11) Trail leg to sprint position