1. A skip: involves lifting your knee, squeezing your hamstring while lowering your leg. First, walk to master the technique before attempting a full skip. Ensure your foot lands in front of you.

2. B Skip: knee up foot out and down repeat opposite knee( walk first until master technique)

3. Backpedals: stay in good athletic posture with shoulder over knees and toes chop chop backwards staying balanced

4. Backpedal: (R or L) while maintaining good athletic posture, ensuring shoulders are over knees. Chop toes backpedaling and open hips. Pull foot through to sprint.

5. band chops: around your ankle, with one foot stable and the other moving in and out quickly. Avoid bringing the bands together. Switch sides every 15 seconds for 2 reps on each side.

6. Band holds: Band around thighs, find a line to work on. 1-2 hold knee for 5 seconds, controlling balance, then switch to opposite knee.

7. Broad Jump: Stand tall with your feet slightly wider than shoulder width. As you jump, pull through with your legs as far as possible. Land softly while maintaining balance.

8. Box drill: Set up cones in a box shape, ten years apart, in a vertical, horizontal, and diagonal pattern. Sprint from cone #1 to cone #2, then side step from cone #2 to cone #3, back pedal from cone #3 to cone #4, and then Sprint from cone #4 to cone #1

9. Butt Kicks: Lean shoulders in front of knees

10. Butt kick jumping: Stand with feet shoulder-width apart, slightly arched back. Jump, bringing your heels up to your buttocks. Land softly.

11. Carioca: Bend to assume an athletic position, propelling your feet forward and maintaining a rhythmic motion. Throughout the drill, subtly rotate your hips to maintain the desired form.

12. Change of direction drill: (2 cone touches/5 cones/ tight cones/Wide cones)

➢ Two cones touch square off. Four cones, one and four, start and finish touching two and three as you round them. Full sprint, breaking down hip on each touch.

➢ Five cone drill: one and five start and finish touching two, three, and four. Ten yards angle sprint to two, backpedal to three, sprint to four, round sprint to five.

➢ Tight cones: five cones, two yards apart, slightly angled. Stay tight around every cone.

➢ Wide cone: five and same as five cone drill, minus backpedal.

13. Falling starts: involve standing with feet shoulder width apart, leaning forward as far as possible on the balls of your feet, and then kicking your knee out while sprinting 10 yards. This movement helps to build up your body into a sprinting position.

14. Frog 🐸 Jumpssquat down athletic position hands between knees and torso explode up and out.

15. Full sprint-Lock elbow and Sprint

16. Hip Twist: start by placing one foot in the first slot of the ladder. Then, twist down the ladder while changing feet from one slot to the next. Remember to keep only one foot in each slot at a time.

17. Heavy duty waist band pulls: drill requires a partner, one partner puts band around waist and starts in sprinting position and runs while the partner walks with nim(her) and releases…

18. Heavy duty bands falling start: partner behind holds band with maximum resistance and athlete with band around waist same falling start drill just with band around waist allowing maximum lean forward

19. Icky Stuffle: In and out one at a time but both feet hit every slot both feet also touches both side of the ladder

20. Mirror drill: Set up cones 5 yards apart. One person is the mirror, while another person skips back and forwards between the cones (A partner is required for this drill.)

21. Quick Thigh Switch: put a band under your feet and on top of your feet.. Feet spread inside of your shoulders and Mimic sprinting technique for 30 seconds.

22. Rapid Fir: Lateral Scissors(Bands) around ankle, find a line both feet in and out, 30 seconds.(strong resistance on out movement)

23. Overstride drill: on 20 yards workout area. start with cones 1 yard- 2 yards 7 cones 3 yards 2 cones…

24. Push-up Start: start in up push-up position one quick down on up sprint out!

25. Single Foot in and out: Ladder drill one foot in facing ladder and go through ladder going 1 foot up in slot then out to side of ladder same side of active foot..

26. Sitting power line drill: find a line sitdown on line lock elbow and simulate running trying to get your butt to leave the ground.(work upper body drill during sprinting)

27. Standing triple jumps: Triple jump one leg opposite leg and final jump both feet

28. Toe Bounce: turn sideways right foot or left foot pointed turn direction. Up on the balls of your feet heel off ground and bounce staying in same position throughout( max. 10 yard)

29. Triple broad jumps: start on the line, wind up and three broad jumps out as far as possible…

30. walking Lunges- maintain an upright torso, don't lean, walk drop knee.

31. Wall Drill: Find a wall and assume an athletic position. Hold the position: squat while using the wall for balance, but release your hands and avoid leaning on it. Toe Taps: lean forward (with your buttocks down) on your toes and tap them. 3 30 seconds at the end of all sessions ✋🏾 GREAT JOB!!!!!!!!

32. Wall Starts: Body lean on wall flat 45 degree angle bring knee to hips before you start making sure form technique is solid then on whistle go remember this is. Speed drill so give it all you got.

33. 1 foot sprint ladder: Straight sprint making sure one foot hits each slot

34. I foot off and 1 foot on: find a stable object, curb bench ect. One foot off and one foot on 30 seconds drill change feet

35. 1 foot hops side to side: preferably banana cone but can you regular cones

36. 2 feet hop side to side same as drill above but use both feet

37. 2 feet SPrint ladder making sure both feet hit every slot….

38. 2 feet bunny 🐰 hops both feet start inside ladder bend knees hopping hitting slot..

39. 2 feet bunny hops up and back: 2-1 drill hop up 2 slots and 1 slot back all the way through

40. 2 feet in and out of the first slot, facing the ladder up. Then, drill out to the side of the ladder. Stay balanced throughout the drill.

41. 2 feet cone taps: line 2 cones in a row on the whistle feet together jump over side to side…

42. Tennis drill: need someone to toss the ball. Start 10 yards backpedaling on the whistle. Open your right foot and hip, sprint out, and someone tosses the ball at 20 yards while you’re full speed. Catch the ball with your right hand in stride. Repeat on the opposite side, backpedaling with your left foot and catching the ball with your left hand while sprinting.

➢ All your jumps start with arms at your hips. Pull through on the jump. Load up, explode up, and off softly on the other side. Repeat this for 30 seconds. Then, load up, explode, and land softly on the other side again, and repeat this for another 30 seconds. 

➢ Load up hips and arms explode facing straight ahead, jumping up on then back off backwards…. 

➢ If you have 2 or 3 Box’s line them up one yard apart feet together and over all 3 one at a time in rhythm sequence 

➢ Triple box jumps: line up 3 Plyometric in a roll low to high 1 yard apart and explode over all three one at a time if you can jump over jump on and off to the next one. 

➢ Four touch jumps up on off right up on off left and off final side landing softly body control last jump..

➢ Sprints: Straight sprints up hill form running 

➢ Up Hill side toe tap( bounce) squat on toes tap until whistle no more than 5 yards then straight up hill 

➢ Sprint up 2 feet hop( cone or banana cones) sprint to cone hop over hop back hop over sprint up hill setup 2 banana cones 5 and 10 yards on hill 

➢ Sprints weighted vest up hill 

➢ Push up release drill Starting up position QUICK down and RELEASE and go! 

➢ Backpedals down hill sprint: backpedal up hill 5 yards on whistle sprint back down hill… 

➢ Side steps: Turn sideways athletic position leaning from whistle bounce up hill on whistle release up hill 

➢ Down hill: 

➢ Weight vest full sprint stay in full form and technique 

➢ Uphill three banana cones jumps with 5 pounds weights in hand.. 

➢ Sprint up round cone controlled sprint back downhill( no stopping) 

❖ Be sure to always walk the hill before working it to ensure no ditches or unleavened surfaces..

*All track workouts are noted on the main manual instructions and reps. 

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