Warmup routine

Run 2 laps then:

• low skips arms forward

• low skips arms backward

• low skips arms across

• skip w/twist

• backward walk w/reach

• backward skip

• scoops!!!!

• old fashion buttkicks

• shuffles no arms

• shuffles w/arms

• karaoke

• single leg skip

• double leg skip

• heel walk

Grab a band

• Sideways step squat - 15 each way

• Banded hip flexion - 8 each leg

• Standing leg lift or fire hydrant - 8 each leg

• Donkey kicks - 8 each leg

• Side plank clamshell - 8 each leg

Go to the wall/fence for leg Swings  (8-10 per leg)

• side to side

• front to back

• Hurdle leg

Speed Training Drills before a race or workout (STDs)

• good form buttkicks

• high knees

• A march

• A skip

• B march

• B sjip

• dribbles

Strides before a race or workout

• 3 to 4 accelerations