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Dynamic Warm-up
Followed by:
Light Jog
50m Straight-Leg Shuffles +
50m Low Shuffles +
50m High Knees +
50m Butt-Kicks +
50m Skip for Height +
50m High Front Kick Walking Lunges
Repeat 3 times
3 sets of the each of the following drills –
Drill 1:
10x High Knees +
100m Sprint
Drill 2:
10x Butt Kick +
100m Sprint
Drill 3:
10x Skip for Heights +
100m Sprint
Drill 4:
10x Walking Lunges +
100m Sprint
Drill 5:
Partner Resisted Start +
70m Sprint
Drill 6:
Falling Start to 100m Sprint
Drill 7:
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.
2 sets of Sprint + Jog along 800m. Set markers using cones or use trees
Cool down and Strecth
Speed School Leeds, Speed Training Leeds, Leeds Boot Camp, Outdoor Fitness Leeds, Running Club Leeds

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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