Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
3. High Skips
4. Reverse Lunges
5. High Knees
7. Butt kickers
8. Sumo Lunges
10. Falling sprint
7 x 40m Flying Sprints. For this activity, use a 10m run-up to get to full speed and then sprint the 40m. This should be faster than your regular 40m and will force you to maintain your top speed.
10 x Lateral Standing Broad Jumps. Starting in the jumping position, jumps far laterally as possible and land on two feet. Complete 2 sets of 10 in each direction.
800m jog followed by the 13 poses in this article for 60-120 seconds each.