Warm Up:

45 Seconds - High Skips (video example: 0:42) 

10 Second Rest

45 Seconds - Quick Skill (video example: 1:22)

10 Second Rest 

45 Seconds - Tempo Skips (video example: 1:50)

10 Second Rest 

Repeat X3

Workout: 

#1. Step Ups (video example: 2:18) - 50 total 

#2. Broad Jumps (video example: 3:28) - 20 total

#3. Split Jumps (video example: 4:19) - 50 total

#4. Line Bounds (3) + 10 Yard Sprint (video example: 5:06) - 15 times with each leg

#5. Defensive Side Start + 10 Yard Sprint 10 yards (video example: 6:10) - 10 times each direction

#6. 5-10-10 Yard Shuttle Run (video example: 7:15) - 5 times each direction

#7. Split Jump + 10 Yard Sprints (video example: 8:08)- 5 times each leg