My 30 minutes pre-workout:
- warm up: running, high knees, butt kicks, straight leg run, side shuffle, karaoke with high knees, A-run, A-run skip, B-run, B-Run skip, Straight leg skip, bear walk, spiderman walk
- agility drills: suicides, agility ladder, cutting drills, shuffle drills, shadow drills
- sprints: band resisted sprints, sprints without bands
- finish off with prehab work: e.g. warming up wrists, shoulder dislocates, 90/90, glute bridge (2 legs or single leg), clam shells, dumbell lateral raises, arch body rockers, hollow body rockers, l-sits, passive shoulder hang, active shoulder hang, squat rotations, scap pushups, front lever holds, cossack squats, and way more.
I also play hockey...swim...softball...WALK...other sports if I can.