Thursday Evening is for Speed

Dynamic Warm-up
Followed by:
50m Straight-Leg Shuffles +
50m Low Shuffles +
50m High Knees +
50m Butt-Kicks +
50m Skip for Height +
50m High Front Kick Walking Lunges
Then:
3 sets of the each of the following drills –
Drill 1:
10x High Knees +
Sprint Dash (40 yards)
Drill 2:
10x Butt Kick +
Sprint Dash (40 yards)
Drill 3:
10x Skip for Heights +
Sprint Dash (40 yards)
Drill 4:
10x Walking Lunges +
Sprint Dash (40 yards)
Drill 5:
10x Side to Side Ice-skaters Hops +
Sprint Dash (40 yards)
Drill 6:
Falling Start to 100m Sprint
Drill 7:
Gears
Space various cones 50 meters apart. Vary running intensity between cones, eg., run in 1st gear (jog pace) between cones 1 – 2, then accelerate to 3rd gear (half-speed). Then second set start 3rd gear (half-speed) to transition to 4th gear (three-quater speed). Third set 3rd gear (half-speed) to fist cone then 5th gear (full-speed) to second cone.
Then:
2x Suicides over 800m (using markers marked by trees)
Then:
Light Jog Cool down
Then:
Stretch