- 4×30″ strides (build for 30s almost to a sprint, 1 min ez then repeat 4 times)
Note: Perform steps 2-8 on a 50 Yard flat surface or track
- 2 x High Knees http://www.youtube.com/watch?v=8opcQdC-V-U
- 2 x Butt Kicks http://www.youtube.com/watch?v=UfCH8LMmLH8
- 4 x Carry overs (2 for each leading leg) (This is running perpendicular to the direction your head and torso are facing, carrying one foot over the other and then switching the leading leg)
- 2 x Bound for distance http://www.youtube.com/watch?v=bB7fw_T_zCk
- 2 x Bound for height http://www.youtube.com/watch?v=jpoMQSzryYU
- 1 x Duck walk http://www.youtube.com/watch?v=7uczGFKxfnk
- 1 x Backwards run 4×30″ strides
