Lời khuyên: Lựa chọn tổ hợp tập đa dạng, Nên thực hiện buổi tập tiếp theo cách khoảng 3 ngày để cơ bắp nghỉ ngơi và hồi phục
Tổ hợp 1:
- Lateral Pogo Jumps – 2×10 yard each direction
- Line Hops I Lateral Line Hops – 2×10 seconds
- Skater Jumps – 4×4 each side
- Ascending Skater Jumps – 2×10 yards each side
- Decel Series – 2×20 yards each (Multi Step – 2 Step – 1 Step)
Tổ hợp 2:
- Lateral Pogo Jumps – 2×10 yards each direction
- Line Hops I Lateral Line Hops – 2×10 seconds
- Lateral Power Shufffle – 4×10 yards each direction
- Lateral Shuffle – 4×10 yards each direction
- Carioca Quick Step – 4×10 yards each direction
- Crossover Run – 4×10 yards each direction
Tổ hợp 3:
- Single Leg Linear Pogos I Single Leg Lateral Pogos – 1×10 yards each leg
- Single Leg Broad jump I Single Leg Lateral Broad Jump (land 2) – 2×4 each leg
- Lateral Wall Sprint – 4×4 each side
- Decel Series – 2×20 yards each (Multi Step – 2 Step – 1 Step)
- Y Cut Drill I Jump Cut Drill – 2×1 each direction
- Quarter Arc Run – 2×1 each direction
Tổ hợp 4:
- Line Hops I Lateral Line Hops – 2×10 seconds
- Lateral Power Shuffle I Lateral Shuffle – 2×20 yards each
- Lateral Short Shuttle – 2×1 each direction
- Short Shuttle – 2×1 each direction
- L Drill – 2×1
Tổ hợp 5:
- Line Hops I Lateral Line Hops – 2×10 seconds each
- Single Leg Line Hops I Single Leg Lateral Line Hops – 2×5 seconds each
- Ascending Skater Jumps – 2×10 yards each direction
- Lateral Half Kneeling Starts – 4×10 yards
- Y Cut Drill with Reaction – 4×1
- Jump Cut Drill with Reaction – 4×1
- Figure 8 Drill – 2×1 each direction
Tổ hợp 6:
- Line Hops I Lateral Line Hops – 2×10 seconds
- Single Leg Line Hops I Single Leg Lateral Line Hops – 2×5 seconds each
- Lateral Power Shuffle I Lateral Shuffle – 2×20 yards each
- Carioca Quick Step I Crossover Run – 2×10 yards each direction
- Mirror Drill – 4×5 seconds
- Lateral Shuffle Ball Drops – 8×1 (build to longest distance)
