Answer:

Speed: Sled Push/Sprint

Procedure: To Perform: Load as close to 100% of your maximum weight to the sled as possible. Perform a 10-40 yard push. Rest for 2-3 minutes between rounds and perform 4-6 rounds. Do a few warmup sets at a lighter weight

Power: Barbell Curl

Procedure: Step 1: Stand up straight while holding a barbell in a shoulder-width grip. Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process. Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height.

Agility: Jump Box Drills

Procedure: Stand with the box one short step in front of you and your feet shoulder-width apart.

Bend your knees slightly and drop down, bringing your arms out behind you.

Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.

Coordination: Jump Rope

Procedure: Grab a handle in each hand and start with the rope behind you, so it's right at your heels. ...

As the rope swings up overhead, bend your knees slightly. ...

Once you're at a comfortable speed, your wrists can do all the work. ...

As you hop, be sure to stay on the balls of your feet.

Reaction Time: Interval drills with sprints

Procedure: Sprint for 10 to 30 seconds at maximal effort.

Rest for 2 to 4 minutes, either fully or at a low intensity (think slow, casual stroll)

Repeat a total of 4 to 8 times.

;))