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This practice being the first one in the 2016 track season, both volume and intensity are meant to be light.

WARM UP

• 800 meter jog
• 100 meter back and forth dynamic job
• 2 x 30 meter back and forth side skips
• 2 x 30 meter carioca

MOBILITY

• Leg swings: 10 each, side to side and back and forth
• Hurdle work: 10 x each leg over a hurdle

DRILLS

• 8 steps knee to chest. Jog/skip return x 2
• 8 steps quad stretch. Jog/skip return x 2
• 10 meter high skip transition to run 20 meters x 2
• 20 meter pinocchio transition to 20 meter run x 2
• 20 meter high knees quick pace transition to run x 2
• 10 meter lunge to 10 meter jog it out
• Right leg fast leg for 30 meters x 2
• Left leg fast leg for 30 meters x 2
• Falling start x 2
• 3-point start x 2
• Cone drill by 40 meters sprint x 2

WORK OUT

• 120 meter hill x 2, walk back to recover

DYNAMIC STRETCHING

• 10 front lunge; 5 each side
• 10 reverse lunge; 5 each side
• 10 squats hold 10 seconds at the end
• 15 squats hold 10 seconds at the end
• 4 spiderman stretch and reach 2 each side

STRENGTH

• 20 T push ups
• 20 squats
• 20 knee to opposite elbow
• 20 jax