• One lap warm up
  
• Heel walk - Alternate heel walk with toe walk.
• Ankle rolls
• Lunge walk - 10 meters.  45 angle on the way back
• Ski squats - 10 x 10 x 10
• One Leg toe touch - Bend over keeping hips back. Left leg back. Touch right toe with left hand. Do 5 times without touching left leg to ground. Repeat with other leg.
• Pogo jumps - using calves
• Pogo taps - using ankles. Think dorsi flex. Slam toes down.
• Speed skaters
• Vertical/Lateral line jump series - Both legs then singles
• Box jumps - both directions  double leg then single leg
• Diagonal jumps - both legs then single
• Ski Squat fast feet - Squat position fast choppy steps
• Ski squat hops - Same position. Fast low hops.
• Lunge jumps - 10 each leg 20 total
• Wide outs - Close ski squat position. Hop both feet wider then back 10 reps with 10 second rest. 30 total.

Agility Drills

• Accelerate/Decelerate
  
  • Run to cone at 5 yards.
    
  • Bend over and touch both hands on either side of foot.
    
  • Back peddle to start and touch both hands.
    
  • Sprint forward past line.
    
• Lateral change of direction
  
  • Run 5 yard to the right.
    
  • Plant right foot laterally.
    
  • Stay low.
    
  • Shift weight to left leg and cross over.
    
  • Run 5 yards back and plant left foot.
    
  • Shift weight to right leg and cross over.
    
  • Sprint through.
    
• U Drill
  
  • Put two cones vertically 5 yards apart.
    
  • Run up to cone and touch with one hand.
    
  • Run backwards and shuffle around cone.
    
  • Run up to cone and touch with other hand.
    
  • Back peddle, shuffle around and sprint through.
    
• Figure 8 Shuffle
  
  • Three cones about 2 yards apart.
    
  • Small shuffle steps facing same direction.
    
  • Don’t kick ankles and don’t cross over.
    
• Square drill
  
  • 4 cones 4 yards apart.
    
  • Agility stance. Controlled run forward.
    
  • Plant with left foot and shuffle to the right.
    
  • Plant right foot and back peddle.
    
  • Plant right foot and shuffle left.
    
  • Plant left foot.
    
  • Shift weight to right and cross over.
    
  • Sprint back.
    
• Inside Out Figure 8
  
  • Cone or chalk figure 8.
    
  • Shuffle tracing 8 so you are facing inside on one end and outside on other.
    
  • Switch direction.