1. Warm up (10 minutes):
   • Dynamic stretching
   • Jumping jacks
   • High knees
   • Butt kicks
2. Core training (10 minutes):
   • Plank hold
   • Side plank hold
   • Russian twists
   • Sit-ups
3. Plyometric exercises (10 minutes):
   • Box jumps
   • Single leg hops
   • Plyo push-ups
   • Squat jumps
4. Resistance training (10 minutes):
   • Medicine ball chest pass
   • Medicine ball slams
   • Dumbbell bench press
   • Dumbbell squats
5. Agility drills (10 minutes):
   • Ladder drills
   • Cone drills
   • Mini-hurdle drills
   • Partner relay
6. Cool down (10 minutes):
   • Static stretching
   • Foam rolling
   • Deep breathing exercises
   • Relaxation techniques.

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