Squat Jump Pass to Sprint
Dip hips to quarter-squat position
Hold eight- to 12-pound medicine ball at chest level
Jump out at 45-degree angle
Throw medicine ball
Land and sprint 20 yards
Repeat 4-6 times
BENEFITS: This drill forces you to work in multiple planes, which involves the whole body as much as possible. It works core, abdominal and back strength, plus overall explosiveness.