walk out on toes, hamstring sweeps, single leg (kick far behind and push far in front), lunge walks, inch worms, carriocia side steps, back wards run.
sprint form drills to 20 metres and accelerate for 20 with high knee:
- knee up /toe up drill
- a skip
- Quick recovery drill (step over calf and heel near to glute=do not flick heel)
main set: bend running and practicing up tall running position:
start on 200 metres start line, gradually accelerate aiming to be above 90% at 150 mark, cycle and stay tall from 150 mark to 100 metres mark. Take 5 mins rest and repeat by 4.
cool down and core