Running

Dynamic Warmup
10 pushups
20 squats
5 lunges (forward and lateral)
Hug knee
Hug quad
Shuffle shuffle groin groin
Lunges
Skips for distance
Skips of Hight
High knees
Butt kicks
50%, 75, 85, 100

Speed Drills
4x40 mountain climbers
4x30yards - A Skip
4x30yards backwards
4x30yards Fast Leg (little movement run)
4x30yards acceleration

Accelerations
5x10 sprint 15yards uphill (used Butterfield, VERY steep) 2 minute rest between sets

Plyos
4x6 frog hops
4x6 lateral 2l legged hops
4x6 single leg hops forward (each leg)
4x6 single leg lateral hops
4x8 bounding
3x10 cone jumps
3x10 tuck jumps
3x10 depth jumps

Core
4x50 Twists wit 10lb ball