Team Warmup (15 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

Middle Distance Drills (60 Minutes)

Bounding Drill (20 Minutes)

Purpose:  Develops explosive power in the legs.

Setup:  Run the drill over a 30m-50m section of open track.

How It Works:

1.  Runner uses an exaggerated running motion to travel the 30m-50m distance.

2.  Runner should be thrusting up into the air off one leg then the other in a skipping type motion.

3.  Continue the bounding motion for the full 30m to 50m distance.

Coaching Tips: 

In this drill, runner’s focus should be on exploding up into the air and on maintaining a quick forward pace.
Runner’s arm motion should be synced to the opposite leg action as he or she goes forward.

Walk/Run 400m Drill (20 Minutes)

Purpose:  Builds aerobic capacity and improves speed and endurance.

Setup:  You need an open track.

How It Works:

1.  Runner runs 12 400m intervals with a one minute recovery between each.

2.  The one minute recovery is spent walking diagonally across from the start line to the 200 meter mark or vice versa.

Coaching Tips: 

One of the key aspects of this drill is constant motion, runners should always be on the move either running or walking. There should be no times where they stop, bend over, put hands on hips, etc.

Pyramids Drill (20 Minutes)

Purpose:  Builds endurance.

Setup:  Mark off the following intervals: 100 meters, 150 meters and then 200 meters.

How It Works:

1.  Runner starts off running for 100m, and then he or she rests for 10 seconds.

2.  Then they start running again, for 150m, and then they take a 15 second rest.

3.  Then the runner does the last 200m and then rests for 20 seconds.

4.  At this point (the top of the pyramid), the runner runs again for 200m, but then only rests for 15 seconds, then they run 150m.

5.  Then the runner rests for 10 seconds and runs the final 100m. • Repeat the drill twice – with a 4 to 5 minute rest in between.

Coaching Tips: 

Middle distance runners should be running “tall” – that means running with good posture. They should be upright with a small forward lean.

Team Cooldown (15 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves

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