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Week 3 · Friday, Oct 2

Flying 20s

25 minDue Tomorrow

Build up over 20 yards, then hold top speed for 20.

How to do it

  1. Jog 2 laps of the infield at an easy pace.
  2. Walking knee hugs, quad pulls and lunge with a reach: 10 yards each.
  3. Leg swings front-to-back and side-to-side: 10 each leg.
  4. A-march, then A-skip: 2 × 15 yards each.
  5. Two build-up sprints at 70% and 85% over 20 yards.

Coaching cues

  • Stay tall through the hips
  • Quiet upper body, arms drive the rhythm