SPRINT & RUNNING WARM-UP PROTOCOL

3x Marching A’s – stay upright, drive knees upright, dorsiflexion ankle, create a hammer, balls of the feet should hit the ground.

3x Marching B’s – keep the dorsiflexion ankle (hitting under the body creating vertical force, extended knee, drive pullback, use the arms to drive forward.

3x Frankensteins (High Kicks) – take a couple of steps, reach as far as you can with every kick.

3x A Skips – torso upright, drive the knee up (creating dorsiflexion ankle), creating a hammer into the ground, try to hit under the body to create vertical force.

3x B Skips – upright torso, drive the knee-high, stretch the hamstrings and hip flexors, aggressively attack the ground, dorsiflexion the ankles, stay on the toes.

3x Running A’s – drive the knee up, torso upright, hit the ground underneath, drive the arms backward to create vertical force.

3x Straight Leg Dribbling to Run – stay on the balls of the feet, start small and gradually open up into a stride.

3x 10 Yard/Meter Accelations – get the hamstrings and body for a max output work.