General Warm Up

• Jog 400 or 2 200 meter down and back
• 30m x 3, 2, 1/each (jog agile change of direction, side skip, carioca)
• Arms, Ankles, Wrists x :10 each
• 2 x Knee Hug, Quad stretch, Heel Pull, Wlaking leg swings (x 2/each)
• Hydrants/Straight Leg Glute raise x 10/each
• Supine/Prone Scorpions
• Walking Lunge x 10 steps with sprinters arms
• Vertical Skips 4 x 8 walk back
• 3 x 2 each @ 75 % (3 point start, falling start, hop hop)

Specific warm up

• 3 x 120 meters @80-85% walk back 3 (elapsed 3min or 2-3 min) min between
• 2 x 250 meters @ race pace (for a timed-400 speed performance) rest 8-9 min (optional 10-15 meter acceleration or high knee 1 min before)
• Walk or jog 1 lap after some recovery

Hurdle/hip mobility

6 hurdles low or imaginary

• Step-overs L/R & R/L
• Giants
• Lateral A-skips

Bodyweight strength

30 sec each continuous 2 sets:

• Reverse Lunge
• Sumo Squat
• Push Up
• Plank
• Side Plank
• Frankensteins
• Pelvic Tilts
• Recovery or Childs Pose
• Lat Stretch
• Pigeon or Hip
• Straddle
• Side Quad
• Hip Flexor
• Overhead Reach and Standing L/R/Middle Forward Hang
• Downward Dog to Straight Arm Plank
• Toes outside Hands Instep Stretch
• Downward Dog
• L/R/M Forward Hang
• Neck, Shoulders and Hands