• Step forward with right leg and lower into lunge position until left knee is just off ground. Pause two counts
• Without changing hip or shoulder level, quickly step forward with left leg and assume lunge position with right knee just off ground. Pause for two counts
• Repeat over specified distance
• Immediately turn around and sprint back to start line

Reps/Distance: 4x30 yards
Coaching points: Maintain your base of support // Don’t let your knee go past your big toe // Keep your abs tight and your body under control.

Sistrunk: If Jimmy can lift 500 pounds, that’s great. But I’m more concerned with control of your body on the field, so it doesn’t always matter how much you can lift.

Rollins: These burn! You want to cheat by popping up because it hurts so much. But you know if you pop up, you’re only cheating yourself. That’s where the focus and the dedication to your sport come in. You have to draw on your body to get these things done.