A TYPICAL CLASS
1. D'ROM (5 min) – Desirable Prime Range of Motion Warm-Up
2. Dynamic Warm-Ups
High Knee Skips
Heels to Butt
Frankenstein Skips
High Knees
Slow Defensive Slide
Fast Defensive Slide
Carioca
Reverse Lunge
Backpedal Fast
3. Jumps
Skip Hops
Russian Skips
Russian Freezes 
Cross Over Bounds
4. Group Drills
Knees to Chest
Ankle Hops
Split Jumps – with a load
5. Shuttle Drills
Two Legged Hops
Two Legged Hops (height)
Face Left – Side Hops
Face Left – Side Hops (height)
Face Right – Side Hops
Face Right – Side Hops (height)
Fast Feet
Face Left – Zig Zag
Face Right – Zig Zag
6. Cone Hops
Side to Side
Front to Back
7. Rope Drills
Two Legged Skier
Two Legged Skier Backwards
Fast Feet Forward
Fast Feet Backwards
Fast Feet to the Side (L,R)
Single Leg Zig Zag Stick
Single Leg Side to Side Hops (seconds)
8. Mat Drills
Single Leg Left
Single Leg Right
Front Triangle
Scissors
Skier
Side to Side (single foot)
Diamond
Around the World
9. Cooldown/Stretching