A full-body cardio move that trains coordination, calves, shoulders, and hips.

1. Stand tall with feet together and arms at your sides.
2. Jump your feet out as you raise your arms overhead.
3. Jump your feet back together as you lower your arms.
4. Repeat at a steady pace, landing softly each time.

A fast running drill that drives your knees up and trains your legs, hips, and cardio.

1. Stand tall with your feet under your hips and arms bent.
2. Run in place, driving one knee up toward hip height.
3. Pump the opposite arm as each knee rises.
4. Land softly on the balls of your feet and alternate sides quickly.
5. Keep moving for the set time, then slow down to stop.

A cardio drill where you jog in place and kick your heels toward your glutes. It warms your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Jog in place, alternating heels up toward your glutes.
3. Pump your arms naturally as your feet move quickly.
4. Land softly on the balls of your feet each time.
5. Slow down, then stand tall to finish.

A side-to-side cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A light bouncing run drill that trains rhythm, coordination, and calf drive.

1. Stand tall with feet under hips and arms bent at your sides.
2. Hop off one foot as the other knee lifts to hip height.
3. Land softly and switch to the other side on the next hop.
4. Keep alternating sides with a quick, light rhythm.

A one-leg jumping move that trains power, balance, and control.

1. Stand tall on one leg with a soft knee and arms ready.
2. Dip slightly, then hop forward or in place on the same leg.
3. Land softly on the ball of your foot, then let your heel lower.
4. Reset your balance before the next hop.
5. Finish your reps, then switch legs.

A staggered-stance squat that trains your quads, glutes, and balance one leg at a time.

1. Stand in a long split stance with your front foot flat.
2. Keep your chest tall and bend both knees to lower down.
3. Lower until your front thigh is near parallel, if comfortable.
4. Press through your front foot to stand back up.
5. Finish your reps, then switch legs.

A fast back-and-forth sprint that trains speed, agility, and quick changes of direction.

1. Set two markers a short distance apart and stand at one marker.
2. Sprint to the far marker with quick, controlled steps.
3. Touch the marker or line, then turn and sprint back.
4. Repeat for the set time or distance.

An agility drill using three cones that trains quick cuts, acceleration, and direction changes.

1. Set three cones in an L shape, about 5 yards apart.
2. Start at the first cone in a low athletic stance.
3. Sprint to the middle cone, touch down, then return to start.
4. Sprint around the middle cone, loop the far cone, and run back.
5. Repeat, alternating your turning direction each rep.

A quick side-to-side defensive shuffle that trains your legs, hips, and footwork.

1. Stand with feet wide, knees bent, and chest up.
2. Hold your hands up as if guarding an opponent.
3. Shuffle a few steps to one side without crossing your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A two-hand ball pass from your chest that trains upper-body pushing power.

1. Stand tall facing a wall or partner, holding the ball at your chest.
2. Brace your core and keep your elbows slightly down.
3. Push the ball straight forward with both hands.
4. Catch the return or rebound, then reset at your chest.
5. Repeat for the set.

A two-hand overhead pass that trains your shoulders, upper back, and core control.

1. Stand tall with feet hip-width, holding the object with both hands.
2. Brace your core and lift the object overhead.
3. Pass it smoothly back behind your head, keeping your ribs down.
4. Bring it back overhead to the start position and repeat.

A standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.

A standing thigh stretch that targets the front of one leg and challenges balance.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and bring your heel toward your glutes.
3. Grab your ankle or foot, and keep your knees close together.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.