Warm up
5 minute jog
Leg swings - 10 x side/forward/pawing
Dynamics and drills
Cool Down
5 minute jog
10 minutes of good stretching
Sprinters: 12min run followed by plyometric circuit below
Plyometrics 3x10 of each exercise. Squat Jumps, Single leg pogo jumps, pogo jumps, squat jumps, alternating lunge jumps
Distance: 40 Min Run Last 5 mins fast pace.