2-3 sets of 10

1. Jump Squats

2. Jump Lunges

3. Lateral Bounds

4. A Skips

5. Reverse Lunge Knee Drive

6. Tuck Jumps

7. High Knees

8. Heel Flicks

9. Kneeling Jumps

10.  Calf Jumps

Each exercise x 20 and repeat.  See how many you can do in 5 - 10 minutes of continuous works.

1. Sprinter sit ups

2. Seated knee tucks

3. Seated flutter kicks

4. V-Ups

This is a HARD workout when done continuously.  There are about 30 total drills of rapid fire core, strength, fast twitch, balance types of drills and exercises.  You can pick and choose exercise from this video.  If you do follow this video for 30 minutes, you will get a SOLID workout!  Make sure to stretch and roll after. 

1.Power Skips - Height/Distance

2.Double Leg Bounds - Height/Distance

3.Single Leg High Knee Pogos - 1 Leg/Alternating 

4.Single Leg Bounds - In Place or Over a Distance

5.Single Leg Cycling 

Try this plyo workout built for speed.  No equipment needed.