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½ Mile Warmup

 

Drills/Dynamic Stretching

 

Stair Runs

Regular

Two stairs

 

Double tap Box Jumps

1 minute of step ups 

3 x 10 jumps

1 x 5 jumps one leg (one set for each leg)

 

Ankle jumps 

3 x 50 two feet up and down 

30 seconds forward and backward with two feet 

30 seconds side to side with two feet

30 seconds forward and backward with each foot

30 seconds side to side with each foot

 

Calf Raises

 

Strides 60 meter stride out 

60 meter bounds

60 meter skip for distance

30 meter skip for height

 

Bleacher Creatures

 

Circuit Exercises: 

Star Jumps 

Lunge Jumps 

Jumping Jacks 

Squat Jumps  

High Knees  

Sumo Jumps

Tuck Jumps 

Mountain Climbers

 

Leap Frogs:

Around the world and zig zag

 

Wall Sits

 

½ Mile Warm-down

 

Stretch

 

Core