If you are looking for new ways to increase your heart rate, increase flexibility, range of motion, and to get greased up, hear is a great drill.
Inch Worm- engages entire body, great for hamstrings, glutes, abdominals, and shoulders .
•Start, by bending at waist with soft knees and placing palms on the ground in front of you.
•Next, keep feet stationary maintain straight legs and unrounded back, finish in a locked arm push-up position.
•Continue, maintain straight legs and hands in fixed push-up position. Walk toes towards hands while stretching hamstrings with flat back.
If you are working with a large group of athletes or if space is limited try the fixed feet variation. In this version your feet stay in place and your hands do the walking.
Other variations include transitions to burpees, mountain climbers, or you can add push-ups.