Skipping:
1. Low moving arms in a forward circle
Skipping drills increase flexibility in the hamstrings, glutes, and shoulders, while warming up other key muscles like your quads and calves

2. Low moving arms in a backward circle

3. Lateral lunges
The side to side squats activates several muscle groups simultaneously, working the legs, glutes, and core. The squat increases performance and flexibility and the side-to-side movement improves dynamic balance and agility.

4. High knees
High knees activate your quadriceps, hamstrings, calves, glutes, and hip flexors, helping improve muscular endurance, balance, and coordination in these muscles. When done at a high intensity and with bounding or explosive knee drives, they can also improve power in your lower body 

5. Butt kickers
Butt kicks may help increase the speed of hamstring contractions, which can help you run faster. This explosive move works both your hamstring muscles and your glutes, and it can also be used as a dynamic stretch for your quads

6.Hamstring scoop: heel walk with arms circling back and forward.
Think of this drill in 3 parts. Targets the back of legs, thighs, and of course, hamstrings. Leads to a longer stride for faster, more efficient running

7. Toe walks
The toe walking can strengthen the arches of your feet to better support your legs and body so you experience less associated pain in your hips, back and ankles as a result.

8. Heel walks
Heel walks primarily work the muscles on the front of the shin, known as the tibialis anterior. The exercise will also activate the muscles, ligaments and tendons around the ankles too.

9. Backward skips
Muscle Growth: Running backwards not only strengthens your muscles, but makes calf muscles, quadriceps and shins more balanced as you reach greater muscle strength.

10. Lunges (hold with knee down)
Think of this drill in 3 parts. Strengthens the knees, quads, glutes and hips. Stretches the ankles, calves, hamstrings, hip flexors and groin. Prepares the body for deeper hip openers.

Run (lap/400m)

1.Quick straight leg kicks (don’t lean back)
Straight-leg run is an effective way to promote a mid-foot strike while encouraging quick turnover and improving coordination

2.A skips
A-Skips are a basic drill that helps develop lower-leg strength while encouraging knee lift and promoting an efficient footstrike. Many elite athletes do A-skips as part of their warm-up routine before a race or speed workout to get the key muscles firing for faster running. 

3. Leg Cradle
Walking leg cradles are a dynamic warm-up exercise that improve hip and ankle mobility. This exercise also improves core stability and balance.

4. B skips
Strengthen quads, hamstrings and glutes. Build proper running mechanics

5. Leg extensions
Leg extensions are a key exercise in strengthening the patellar ligament and quadriceps attachment for the knee. This exercise focuses on strengthening the quad alone and, therefore, strengthens key attachments for the knee joint at the same time

6. Open the gate
Lower body exercise that targets the muscles in your adductors and abductors (inner and outer thighs), gluteus medius and maximus, psoas, quadriceps, and abdominal muscles.

7. Close the gate
Targets adductors, abductors, gluteus medius, gluteus maximus, quadriceps, psoas, and abdominal muscles.

8. C skips
This drill is a running drill involving a combination of forward and lateral movements, offer numerous benefits for improving running form, coordination, and strength

9. Quad holds, opposite arm in the air
The quadriceps are a group of four long muscles located on the front of your thigh. In running, they extend your knee and propel you forward. The energy that begins in your quads is transferred into the hamstrings

10. Knee holds
The knee to chest stretch is used to stretch your hip and low back (lumbar spine) muscles. It should also help relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine.

Extra options:

Carioca (down and back)
It can help an athlete increase their agility and speed. Performing the carioca exercise correctly activates your glutes, hamstrings, and hip flexors, in addition to several muscles in your upper body.

Walk outs and walk ins
Consistent use of the foot drill will decrease or eliminate shin splints, plantar fasciitis, Achilles tendinitis and knee problems

Super Mario
Skipping is an excellent complement to your running routine, because it targets many of the muscles used in running as well as the upper body (which many runners neglect).

Double A skips

Pogo