WARM UP

• One lap around easy jog or 100m back and forth skip with jog
• 6×30 meter light jog
• 4x30meter skip
• 2×30 meter side skip
• 2×30 meter carioca
• Leg swings side and back and forth 10-12 each direction each leg
• Iron cross 10xeach leg toe to hand touch
• Scorpion 10 x each leg heel to hand touch

MOBILITY

• Fire hydrant 10 by each leg
• Circular hydrant 10 by each leg
• Ankle turns 5 x each direction
• Slightly bent knees trace a circle around feet 5 x each direction
• Hip rotation 5 x each direction
• Hip w/torso rotation 5 x each direction
• Head side to side and up and down

DRILLS

• 2 x 20 Meter A-skips
• 2 x 20 Meter Knee hugs
• 2 x 20 Meter Heel pulls
• 2 x 20 Meter high kick to opposite hand
• 3 x 30 Meter accelerations

SPRINTERS WORK OUT 4 SETS A + B + C

A SET: ALTERNATE SQUATS W/SQUAT JUMP

• 1st set and 3rd set: 3 SETS X 8 in place squat jumps (squat then rocket up to a jump)
• 2nd set and 4th set: 3 SET X 8 stair jumps 8 to 10

B SET:

• PUSH UP POSITION: Bring right foot to outside right hand (spiderman) each side 5 times
• Reverse lunges in place 6 each leg
• Side Lunge in place 6 each leg
• Lateral A-Skips facing the field; 12 skips to right; 12 skips to left same direction

C SET:

• 200 meter stride; 100 meter walk/jog; 100 meter stride

MIDDLE DISTANCE WORK OUT

• RUN AT 1000 METER PACE OR 1000 METER PR PACE WITH RESTS
• 2 minute run; 30 second walk
• 600 meter run ; 1 minute jog rest 5 minutes
• 4 x 400 meter run; jog 200 meter rest 5 minutes between each set

ALL

Slow run jog 1-2 times opposite way around track

DYNAMIC STRETCHING

• Lying quad stretch
• Lying figure 4
• Hamstring stretch
• Soaz stretch
• Lying knee hug
• Happy baby