Alan Stein's notes about the drills in the video:
The first 3 drills were done at 50-60% of maximum effort as part of our warm-up. Everything after that was 100% and competitive! Races included: triangle agility with full court sprint, sprint vs. backpedal, center circle chase, inside-out full court gauntlet, and 3 cone lane drill.
The entire workout only lasted 30 minutes. When it comes to competing, we want to stress quality over quantity.