0 1 - Ankle Bounds Purpose: To flex the ankles and prepare the body to become sprint-flexibleDrill: The athlete will keep his legs locked and bound out using only the flexion of his ankles. He will swing both arms up and out at the same time, taking little bunny hops.Tips1. Keep legs straight and flex at the ankles (bunny hops).2. Pump your arms up.3. Dorsey-flex your toes.

02 - Knee HugsPurpose: To warm the hips and shoulders and stretch the hamstrings, glutes, quads, and shouldersDrill: Knee hugs are performed with the athlete exploding off his front foot driving the opposite knee up to his chest while grabbing the knee and pulling the knee tight, creating separation. This drill works on stride lengthening.Tips1. Pressing on the ball of your foot, lift and pull the opposite knee to the chest as high as possible.2. Grab your knee and pull it up tight.

03 - Walking Hip Stretch

04 - Russian WalksPurpose: To stretch the hamstrings, low back, and shoulder.Drill: This drill starts by having the athlete march with his legs moving only from the hip. When the front leg swings out, the athlete will clap his hands under the swing leg, alternating with each step.Tips1. March like a Russian solider, with a clap under your hamstrings.2. Keep your extended leg as parallel as possible to the ground.3. Explode off your front foot.

05 - Walking Lunges - Reverse Walking LungedPurpose: To stretch the hip flexors, hamstrings, quads, glutes, and calves Drill: Walking lunges are performed by alternating each step out at a 90-degree angle. The trail knee should lightly touch the ground, alternating legs on each step. Make sure the knee doesnot extend over your toes.Tips1. Make sure you keep your knee in a straight line at 90 degrees. Do not let it extend over your toes.2. Keep your hands behind your head when you stride out.3. Drive your knee up as high as possible and out on the extension of your leg.4. Keep your head up and your back straight.5. Stand up, pressing your hips forward, and repeat the motion.

01 - Ankle Bounds01 - Russian walks02 - Walking Hip Stretch02 - Walking Knee Hug03 - Straight Leg Hamstring Holds03 - Walking Quad Stretch04 - Lateral Lunge04 - Walking Lunges05 - Deadlift walk05 - Walking toe touch06 - Bound and hold - 45 degree06 - Bound continuous - 45 degree07 - Heel Ups07 - High Knee Run08 - A Skip08 - Power Skips (Height)09 - Lateral High Knee Run10 - Lateral Squat Walk11 - High Knee Crossover12 - High Knee Carioca13 - Fast Feet Carioca14 - Backward Run15 - Backpedal16 - Inchworms