General Warm-up: Coaches’ Choice
Dynamic warm-up for running, include the following.
High knees, leg swings, pogo hops, lunges w/twist, glute bridges, shuffles, your pick of dynamic hamstring stretch, add additional items if you wish.
1 mile time trial
Max effort 1 mile run
If athletes run the mile course and not laps make sure it is the full mile course that goes out one bay door and comes in the other bay door by the turf.
After everyone is finished with their mile run
Russian KB Swings
Alternating between movements, record total reps