• Run 2 laps of the track with an easy slow jog
• Do a series of static stretches - hold for 10-30 seconds each

Drills (technique/form)

When performing all the drills keep these ares in mind!

1. Body lean comes from the ground not from the waist (don't bend forward from the hips)
2. Don't run on your toes, (the toes have NO POWER or stability) push from the balls of your feet
3. Practice loose swinging arm action (don't tense up)!

Two to Three reps of 20 meters each

• Walking High Knees
• Running High Knees
• Skipping
• Straight Legged Bounding
• Claw Backs
• Viper drills (fast feet through a ladder) one foot contact per square

Plyometrics (power)

Two to Three reps of 20 to 30 meters each

• Double leg hops (over cones)
• Zig Zag hops (one legged lateral bounds)
• Alternate leg running bounds (up stairs)

Speed Conditioning

• Five reps of 10 meters at 100 percent (full out from a 4 point start) walk back recovery. Take a 5 minute rest break between each set.
• Five reps of 20 meters at 100 percent (full out from a 3 point start).
• Five reps of 40 meters at 100 percent (full out from a 3 point start).
• Two to three reps of flying 30 meter sprints at 100 percent for acceleration (built up over 20 meters and at max for 30 meters).

Cool Down

Run two laps - stretch