5 moves that build speed

Split Lunge Plyo Jumps

Begin with right foot on a plyo box and left foot placed on the ground behind you. Accelerate vertically, using left leg, with as much power as possible. Do 10 reps; switch sides and repeat. Throughout the movement, the leg elevated on the box is responsible for acceleration and deceleration.

Split Squat Jump

Stand with feet hip-width apart, holding football* with both hands in front of you. Lunge right leg behind you, bending both knees, keeping front knee behind toes, and lower ball to just outside left knee. Jump straight up, as you lift the ball overhead, switch legs mid-air, and land lunging with right leg forward, left leg back, and ball to outside of right knee. Repeat to complete one rep. Continue alternating sides for 10 reps. * You can perform this move without the ball. Also, as you progress, try to switch legs back and forth mid-air, so you land with the same leg in front each time.

Depth Jump Tucks

Set up two plyo boxes about two feet apart. Step up to the first box to stand on top. From box, drop to the ground. Once contact is made with the ground, quickly rebound off of the floor jumping to next plyo box with muscles absorbing the impact. Land on upcoming box as soft as possible, slowly decelerating to squat position. Stand up, turn around, and repeat. Do 10 reps.

Crossover Stick

Stand with feet shoulder-width apart, holding football* in crook of right elbow, elbow bent by side. Lunge slightly to left, bending left knee, keeping right leg straight, and hinge forwards from hips. Staying low to the ground, push into left foot and jump as far over to left as possible, crossing right leg behind you and transferring ball to left side. Land with right knee bent, left leg straight, ball in crook of left elbow; immediately repeat jump to other side to complete one rep. Do 10 reps. *You can perform this move without the ball.

Skier Jumps

From standing position, hop laterally to one side. Landing on single leg, decelerate into lunging position and spring out of loaded position laterally. From acceleration, land on opposite leg in the same manner as previous leg to complete one rep. Do 10 reps, continuing to alternate sides throughout.