Week 3 · Thursday, Oct 1
Dynamic warm-up
10 minDue todayDone
Do this before every speed session.
How to do it
- Jog 2 laps of the infield at an easy pace.
- Walking knee hugs, quad pulls and lunge with a reach: 10 yards each.
- Leg swings front-to-back and side-to-side: 10 each leg.
- A-march, then A-skip: 2 × 15 yards each.
- 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