Lateral agility drill: Position two cones or props a few feet apart. Now quickly step laterally to the outside of one cone and back to the outside of the other touching down toward the floor on each end. Try to go as fast as you possibly can. Continue for 60 seconds.
Power lunges: Start with one foot in front of the other in a staggered lunge stance. Now quickly jump up, unloading and switching feet. Do this, alternating leg positions, for 60 seconds.
Jumps over the step: Stand on one side of a step or box. Slowly jump over the step, side-to-side, for one minute. You can perform one-legged or two-legged jumps or a combination of both.
Table tops: Perform a 30-second table top in between each of the exercises below. Lay on your stomach propped up onto your elbows. Position your elbows so they are underneath your shoulders. Lift your body up so your weight is completely supported on your elbows and toes. Keep your abdominals contracted and your back in a neutral position, and remember to breathe comfortably.