Pick 1-2 exercises and perform 2-3 sets of each. The entire workout should last about 5-7 minutes and can be performed  every day. It must be performed before practice, when your nervous system is still fresh, and must be performed with max intensity.

Jumping/Vertical

• Pogo Jumps (ankle strength)

• Squat Jumps (with pause, rebound, continuous)

• Star Jump

• Rocket Jump

• Jump on a Box

• Trying to Dunk off 1 & 2 feet, left hand, right hand

Linear Acceleration/First-Step

• Staggered Stance to Broad Jump

• Split Jumps (Keep same leg forward)

• Scissor Jumps (Alternate which leg if forward)

• Split Squat Hold (Advanced: rear foot elevated) [2-5 minutes]

• Split Jump to 3 stride sprint

• Falling Forward to 10m Sprint

• Parallel Feet to T-Step Sprint

• Power Skips for Distance (Knee Drive)

• Sprinter Step Ups on Box

Maximum Velocity (increasing max speed)

• 10m Max Effort Sprint

• 3/4 Court Max Effort Sprint

• Ankle Flip (Dorsiflex)

• Prancing (Pre-Bounding)

• Galloping (Front Step First)

• Fast Skipping (Bounding)

Lateral Change of Direction

• Line Jumps (Forward+Back, Side-to-side, Diagonal, Figure 8)

• Lane Slides (3-yard & 7-yard)

• 1 foot lateral bound (with pause, rebound & continuous)

• Side-hop over 2 cones & back

• Ladder Drills w/ Lateral component

Hip Turn

• Continuous Hip Turns 

• Hip Turn (Reactive w/ Coach)

• Sprint to Close-out & change of direction (1v1)

• Lateral Start to Sprint

Lateral Run (full-court defense)

• Stride to full-court sprint to stop

• Backwards Start to Sprint

Deceleration (Stopping)

• Sprint to Hockey Stop

• Sprint to Lunge/Staggered Stop (Offense)

• Close-out to into hip turn, crossover then 2 drop steps

Backpedal (fast break defense)

• 10m backwards sprint at full speed

• 1/2 Court Backwards