The goal of this workout is to help in developing speed, explosiveness, and anaerobic endurance.

Exercise list includes the following:

• Warm-up Jog
  Get those muscles warmed up and loosened for the workout.

• Quick Stretch
  Do which ever stretches you like to prevent injury and stretch out tight muscles.
  

• Air Squats x 50
  Gets the blood flowing to the larger muscle groups in the legs.

• Quick Stretch

• Lunges (x20 out, x10 back + sprint)
  Good ‘ol lunges here.  I’m doing a 20 count out and a 10 count back followed immediately by a short sprint the rest of the way.

• Lunges (x20 out, x10 back + sprint) – Round 2

• Quick Stretch

• Frog Jumps (x20 out, x10 back + sprint)
  This is best done on a softer surface.  If you are doing these on harder surfaces, please take care in landing properly as to not injure your knees and ankles with the impact.  Again, I’m doing a 20 count out and a 10 count back followed immediately by a short sprint the rest of the way.

• Frog Jumps (x20 out, x10 back + sprint) – Round 2

• Quick Stretch

• Cool-down Single Leg Balances (various positions) – Right Leg
  I just threw these in there just to cool-down and work on my balance a bit.  Unstable surfaces such as sand make this even better!

• Cool-down Single Leg Balances (various positions) – Left Leg

The whole workout took about 30 minutes including short rest breaks where necessary.  I did this in the early morning so it was cold and the sand made my feet numb after a while, so not the best of conditions.  Please feel free to change this workout to add, remove, modify exercises as you see fit.  Hope you get some ideas for your workouts from this.  Good luck and have fun!