lateral drills

small cone fast feet
large cone fast feed
alternating feed line drill
jab step agility ladder

lactic phase1 week2
4 reps { 5yd+back, 5 pushups, 10yd+back, 5 frog jump, 20yd+back, 120s rest }

throwing practice

nick agility ladder
4 reps + 5yd sprint {
- sideways half-box staple thing
- 2 box fwd, 1 box back
- two in two out diamonds
- 90 deg turn thing
- 3 step
- jab step
}

4 reps { 5, 10, 15, 20, 10 } 2min rest extended pro lateral drill

2 rep suicides { 10+back, 20+back, 30+back }