Kick Outs

New York - Your Lower abdominals are a tough area to train bur are very beneficial to speed development in that they assist your hip flexors on the initial knee drive when you sprint.
Begin laying on you back, place your hands under your lower back for support. Controlled reps are the key to success here. Bring both feet up off the ground at six inches. Bring your knees to your chest while keeping your legs at 90 degrees, Pause for 2 count, bring back to 6 inches for 2 count and repeat for 10-15 reps for 3 sets.

Lateral Cone Jumps

New York-Another basic Drill to develop Explosive Power is Lateral Cone Jumps. I like using cones over the mini hurdles because they are a little more forgiving. You miss on a Hurdle, you can count on a sprained ankle.
Begin on the side of a cone, jump over the cone with your toes going over the tip of the cone. Try to get as many consecutive jumps as possible in 30 seconds. Rest for 30 and repeat for 3-5 sets. Once you get a tempo going you should be able to complete 15 jumps or more.

Split Jumps

Split Jumps

Another great lower body plyometric drill is the Split Jump. This will help condition your groin muscles for change of direction and to help prevent groin pulls. Begin with your feet together, simply jump and bring your feet out on every jump. Once you get a tempo you should be able to get 10 consecutive jumps.