DYNAMIC WARM-UP SEQUENCE

800 Mobility Jog

200m Jog

50m Weave

50m Jog

50m Side Shuffle w/Arm Circles

50m Jog

50m Side Shuffle w/Arm Circles

50m Jog

50m Backward

50m Jog

2x50m Strides

Dynamic Series (5 each)

Eagles (back/front)

Chinnies

Rollback Scissors

Spiderman

Overhead Straddle Jumps

Leg Swings (side/side, front/ back)

Double Arm Circles

Donkey Kicks

Leg Whips

Lateral Trail Raise (Fire Hydrants)

Wrestler’s Bridge

Lateral Lunge

Reverse Lunge

2x50m Accelerations

Sprint Development Drills

Walking Heel Touch x 5 each leg

Knee Hug Lunge x5 each

High Kicks x5 each leg

Scorpions x5 each leg

Karioka 2x20m

Ankle Pops 2x20m

A march 2x20m

A skips 2x20m

B skips 2x20m

High Knee Runs 2x20m

Accelerations 2x55m