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Speed
Lightning Ladders
Step quickly through the ladder, one foot in each box.
Sets/Reps: 4 sets · 30 seconds · 30s rest
Skill: Quick feet
💬 Coach: Eyes up, arms pumping!
🔺
Agility
Cone Weave
Weave through 6 cones, plant and explode out.
Sets/Reps: 5 sets · 6 cones
Skill: Change of direction
💬 Coach: Stay low through your turns.
💪
Strength
Super Squats
Feet shoulder width. Sit back like a chair, stand tall.
Sets/Reps: 3 sets · 12 reps
Skill: Leg power
💬 Coach: Chest up, knees over toes.
🦩
Balance
Flamingo Hold
Stand on one foot, arms out like wings.
Sets/Reps: 3 sets · 20 seconds each leg
Skill: Stability
💬 Coach: Pick a spot to stare at!
🌤️
Flexibility
Sky Reach Stretch
Reach up, then fold forward and touch toes.
Sets/Reps: 2 sets · 30 seconds
Skill: Mobility
💬 Coach: Breathe slow and steady.
🏀
Basketball
Buzzer Beater Form
Practice 10 form shots close to the hoop.
Sets/Reps: 5 sets · 10 shots
Skill: Shooting form
💬 Coach: B-E-E-F: Balance, Eyes, Elbow, Follow-through.
🏈
Football
Route Runner
Run a 5-yard out, sharp 90° cut.
Sets/Reps: 8 reps each side
Skill: Route precision
💬 Coach: Sell the cut with your shoulders.
🏁
Track
Sprint Starts
Burst out for 20 yards from a 3-point stance.
Sets/Reps: 6 reps · full recovery
Skill: Acceleration
💬 Coach: First 3 steps are everything!
🔥
General Fitness
Wilkrewe Warm-Up
Jumping jacks, high knees, butt kicks, arm circles.
Sets/Reps: 30s each · 2 rounds
Skill: Full body warm-up
💬 Coach: Get the heart pumping!