Every exercise, with full instructions

1. Do itJog in place for 1 minute to get your heart rate up.
2. Do itHigh knees: lift each knee up to your belly button while jogging, for 30 seconds.
3. Do itButt kicks: kick your heels up toward your butt while jogging, for 30 seconds.
4. Do itLeg swings: hold a wall or fence, swing each leg forward and back 10 times.
5. Do itArm circles: big circles forward 10 times, then backward 10 times.
6. Do itHip circles: hands on hips, make big circles with your hips, 10 each way.
7. Do itLateral shuffles: side-step quickly back and forth, for 30 seconds.

🏆 Tracks a personal record: Fastest cone run

1. Set upSet up 5 cones (or water bottles, shoes, anything!) in a straight line, about 3 feet apart.
2. Do itDribble through them using only the inside of your foot. Go slow and controlled first.
3. Do itCome back through using the outside of your foot.
4. Do itRest 30 seconds, then repeat. Try to go a little faster each set.
5. TipBonus: time yourself and try to beat your record!

1. Do itToss the ball up in the air about head height. Let it drop.
2. Do itStop the ball dead with the sole (bottom) of your foot before it bounces twice.
3. Do itThen try stopping it with the inside of your foot.
4. Do itDo 15 reps each foot. The goal is a soft, controlled touch, not kicking it away.
5. TipChallenge: toss higher and try to chest-trap it, then foot trap before it bounces.

1. Do itIn an open space, dribble forward tapping the ball with the inside of your right foot, then the outside.
2. TipInside tap, outside tap, inside tap, outside tap. Keep a rhythm.
3. Do itDo this for 20 yards, then turn around and come back.
4. Do itRepeat 4 times, then switch to your left foot.
5. TipThis improves your ball control and makes you harder to defend.

🏆 Tracks a personal record: Best juggling streak

1. Do itDrop the ball, let it bounce once, then kick it up with the top of your foot (laces). Catch it. Repeat.
2. Do itOnce you feel comfortable, try to kick it twice before catching it.
3. TipKeep your foot flat when you kick. Imagine your foot is a shelf the ball sits on.
4. TipCount your best streak! Write it down and try to beat it tomorrow.
5. Do itIf you get good, try alternating feet: right, left, right, left.

1. Set upSet up a goal (use cones or pick a spot on a wall/fence).
2. Do itStart 10 feet away. Shoot using your laces and make sure you follow through!
3. Do itTake 10 shots from straight on, then 10 from the left side, then 10 from the right.
4. TipAfter each shot, jog to get the ball. Don't just walk!
5. TipTry aiming for corners (low left, low right) instead of straight at the middle.

1. Set upStand about 6 feet from a wall or rebounder.
2. Do itPass the ball firmly against the wall with the inside of your foot.
3. Do itControl the return with your opposite foot. Soft touch!
4. Do itTry 20 passes with your right foot, then 20 with your left foot.
5. Do itMove back a few feet once you're comfortable and repeat.

1. Do itToss a football up and catch with just your fingertips, not your palms.
2. Do itRun 5 yards, turn around, catch a toss. Eyes on the ball the whole time, not the catcher.
3. Do itTry catching while looking away, then turning at the last second.
4. Do it10 catches straight on, then run routes and catch: 5 cuts left, 5 cuts right.
5. TipRemember: catch the ball, THEN tuck it in. Don't tuck early!

1. Set upSet up 4 cones in a square about 5 yards apart.
2. Do itSprint forward to the first cone, shuffle sideways to the second, backpedal to the third, shuffle back to start.
3. TipThis is called a 4-corner drill. It's used by real NFL players!
4. Do itDo 4 rounds, resting 30 seconds between each.
5. TipTry to keep your hips low and stay on the balls of your feet. No flat-footed running!

1. Set upSet up 2 cones: one where you start, one 10 yards ahead.
2. Do itRun hard to the cone, then cut sharply to the right (out route). Raise your hands like you're catching.
3. Do itJog back. Repeat, this time cutting to the left.
4. Do itDo 6 reps each direction. Focus on planting your outside foot hard before cutting.
5. TipAdvanced: add a third cone and practice a corner route. Go straight, then cut out at 45°.

1. Do itA-skips: march forward with an exaggerated knee drive, skipping. 20 yards.
2. Do itB-skips: same as A-skips, but kick your leg out at the top. 20 yards.
3. Do itHigh knees: sprint in place driving knees as high as possible, for 20 seconds.
4. Do itButt kicks: sprint in place kicking heels to your butt, for 20 seconds.
5. Do itStraight-leg bounds: jump forward off alternate feet with straight legs. 20 yards. Rest, repeat 2x.

🏆 Tracks a personal record: Fastest 50 yards

1. Set upFind a straight path: a driveway, sidewalk, or field works great.
2. Set upMark a 50-yard distance (about 45 steps).
3. Do itSprint at full effort from one end to the other.
4. Do itWalk back slowly. This is your rest period.
5. Do itDo 6 sprints. Rest 1 minute after every 2 sprints. Focus on FORM: drive your knees up, pump your arms!

1. Set upNo ladder? Use chalk or tape on the ground to make 10 boxes, each about 18 inches.
2. Do itRun through stepping one foot in each box as fast as you can.
3. Do itTry lateral shuffles: step side to side through each box.
4. Do itTry the in-in-out-out pattern: both feet in, both feet out the sides, repeat.
5. Do itRest 20 seconds between each pass. Do 3 passes of each pattern.

1. Set upGear up: helmet on, no shortcuts!
2. Do itRide at a comfortable pace for the first 5 minutes to warm up your legs.
3. Do itFor the middle 10 minutes, try to go a little faster. You should be breathing harder.
4. Do itCool down the last 5 minutes at an easy pace.
5. TipTry to explore a slightly different route each time!

1. Set upFind a flat area: a backyard, street, or park works great.
2. Set upMark a start and end point about 30-40 yards apart.
3. Do itSprint as FAST as you can from one end to the other.
4. Do itWalk back slowly. This is your rest.
5. Do itDo 8 sprints total. Rest 45 seconds after every 2 sprints.

🏆 Tracks a personal record: Fastest suicide

1. Set upSet up 4 cones in a line: 5 yards, 10 yards, 15 yards, and 20 yards from your start.
2. Do itSprint to the first cone, touch it (or the ground), sprint back to start.
3. Do itSprint to the second cone, back to start. Then third, then fourth.
4. Do itThat's 1 full suicide. Rest 45 seconds and repeat.
5. TipTry to complete 3-4 suicides. These are tough, so give everything!

🏆 Tracks a personal record: Highest box

1. Set upFind a sturdy box, step, or ledge about 12-18 inches high.
2. FormStand about 1 foot in front. Bend your knees, swing your arms back.
3. FormExplode up: swing arms forward, jump, and land SOFTLY on top with bent knees.
4. FormStep back down (don't jump down). Reset and go again.
5. Do itDo 8 jumps, rest 30 seconds, repeat 3 times. LAND SOFT, no loud thuds!

🏆 Tracks a personal record: Longest broad jump

1. FormStand with feet shoulder-width apart. Bend your knees and swing arms back.
2. FormJump as FAR forward as you can. Use your arms to help propel you.
3. FormLand softly with both feet, knees bent like a shock absorber.
4. TipMark where you landed. Try to beat your distance each jump!
5. Do itDo 6 jumps, rest 30 seconds, repeat 3 times.

1. FormStand with feet shoulder-width apart, toes pointing slightly out.
2. FormLower into a squat with thighs parallel to the ground and chest up.
3. FormExplode up and jump as high as you can!
4. TipLand softly back in the squat position. Don't let your knees cave in.
5. Do itDo 10 jump squats, rest 30 seconds, repeat 3 sets.

1. FormStand on your right foot. Bend your knee slightly.
2. FormJump sideways to the left, landing on your LEFT foot only. Balance for 1 second.
3. FormThen jump back to the right, landing on your RIGHT foot. That's 1 rep.
4. TipKeep your chest up and land soft. Pretend the floor is hot!
5. Do itDo 8 total bounds, rest 30 seconds, repeat 3 times.

1. FormStand with feet shoulder-width apart, toes pointed out slightly.
2. FormStretch your arms out in front for balance.
3. FormSit back and down like you're sitting into a chair. Chest stays up!
4. FormLower until thighs are parallel to the ground (or as low as comfortable).
5. Do itDrive through your heels to stand back up. Do 12, rest 30 seconds, 3 sets.

1. FormStand up straight. Drop hands to the floor, jump feet back to a plank.
2. FormDo one push-up (or skip it if you're tired).
3. FormJump feet back to your hands, then explode up: jump and clap overhead!
4. TipLand soft, immediately go into the next one.
5. Do itDo 6, rest 40 seconds, repeat 3 sets. These are HARD but make you super athletic!

1. FormStart in a push-up position with arms straight and body flat like a board.
2. FormDrive your right knee toward your chest, then quickly switch: left knee in, right leg out.
3. FormKeep alternating fast, like you're running in place horizontally.
4. TipKeep hips down. Don't let your butt stick up in the air.
5. Do itGo for 20 seconds, rest 20 seconds. Repeat 3 times. It should burn!

🏆 Tracks a personal record: Longest plank

1. FormGet in push-up position. Drop to your forearms with elbows under shoulders.
2. FormBody should be straight from head to heels, like a wooden plank.
3. TipSqueeze your belly button toward your spine. Don't hold your breath!
4. Do itHold for 30 seconds. Rest 20 seconds. Repeat 3 times.
5. TipToo easy? Lift one foot off the ground to make it harder.

🏆 Tracks a personal record: Most push-ups in a set

1. FormStart in a plank: hands slightly wider than shoulders, body in a straight line.
2. FormLower your chest to just above the ground. Keep elbows at a 45° angle, not flared wide.
3. FormPush back up to start. That's 1 rep.
4. TipKeep your core tight the whole time. No sagging hips!
5. Do itDo 10, rest 30 seconds, repeat 3 sets. Can't do 10? Do 5 on your knees. That's great too!

1. Set upFind a sturdy chair, bench, or low step. Sit on the edge.
2. FormPut your hands next to your hips, fingers pointing forward.
3. FormSlide your butt off the edge, legs out in front with knees slightly bent.
4. FormBend elbows and lower yourself down until elbows reach 90°.
5. Do itPush back up to start. That's 1 rep. Do 10, rest 30 seconds, 3 sets.

1. FormStand tall, feet together. Step your right foot forward about 2 feet.
2. FormLower your back knee toward the ground. Front thigh should be parallel to the floor.
3. FormPush up through your front heel and bring your back foot forward. That's 1 rep.
4. TipKeep your chest up and don't let your front knee go past your toes.
5. Do itDo 10 lunges each leg, rest 30 seconds, repeat 3 sets.

1. FormStand tall, feet hip-width apart. Hold a wall or chair if you need help balancing.
2. Do itToes pointing straight ahead: rise onto your tiptoes as high as you can, then slowly lower. Do 15 reps.
3. Do itTurn your toes OUT (heels together, like a V) and do 15 more.
4. Do itTurn your toes IN (pigeon-toed) and do a final 15. Different angles hit different parts of your calf!
5. TipRest 30 seconds between each set of 15. Go slow on the way down, that's where the real work happens.

1. Set upStand sideways to the direction you're going to travel. Pick a 15-20 yard path.
2. FormCross your right foot OVER your left, then step your left foot out to the side.
3. FormNext cross your right foot BEHIND your left, then step your left foot out again.
4. TipKeep alternating over-behind-over-behind as you travel sideways. Hips stay facing forward the whole time.
5. Do itGo 15-20 yards, then switch directions and lead with your left foot going back.
6. Do itDo 4 total passes (2 each direction), moving a little faster once you feel confident.

1. FormSquat down like you're sitting in a low chair, thighs about parallel to the ground.
2. TipKeep your chest up and hands out in front (or on your hips) for balance.
3. FormWaddle forward one small step at a time, staying low the whole way, like a duck!
4. Do itWalk 15 yards forward, then waddle backward 15 yards to reset.
5. Do itRest 30 seconds, repeat 3 times. Burns your legs but builds serious hip and knee control.

🏆 Tracks a personal record: Longest single-leg balance

1. FormStand on your right foot, arms out to your sides like airplane wings.
2. Do itHold as still as you can for 30 seconds. Pick a spot on the wall to stare at, it helps!
3. Do itSwitch to your left foot and hold for 30 seconds.
4. Do itLevel up: try closing your eyes for 10 seconds on each foot.
5. Do itLevel up more: bend your standing knee slightly and hold 30 seconds each leg.
6. TipDo 2 full rounds (both legs, all challenges).

1. Do itQuad stretch: stand on one leg, pull your other heel to your butt. Hold 20 seconds each leg.
2. Do itHamstring stretch: sit on the ground, legs out, reach toward your toes. Hold 30 seconds.
3. Do itHip flexor stretch: kneel on one knee, lean your hips forward. Hold 20 seconds each side.
4. Do itSeated butterfly: sit with feet together, press knees toward the ground. Hold 30 seconds.
5. Do itShoulder cross: pull one arm across your chest, hold with the other. 20 seconds each arm.
6. Do itChild's pose: kneel and reach arms forward, rest forehead down. Hold 30 seconds. Breathe slow!

1. Do itHip circles: hands on hips, make big slow circles, 10 each direction.
2. Do itPigeon pose: from push-up position, bring right knee to right wrist, extend left leg back. Hold 30 seconds.
3. Do itSwitch legs. Hold 30 seconds.
4. Do itDeep squat hold: feet slightly wider than hips, squat all the way down, hold for 30 seconds.
5. Do itLateral lunge stretch: step wide right, bend right knee, keep left leg straight. Hold 20 seconds each side.