Warm-ups and Cooldowns

Sprinters

Off-Season/Pre-Season

10-20m jog in-between, no breaks

Ascending

Descending

Feed the Cats (options)

Dynamic Flexibility

Static Flexibility (low-intensity days only)

  • Knee hugs (supine)

  • Posterior arm raise

  • Kneeling quad stretch

  • Playboys

  • Calf stretch

  • Plows

  • Butterfly

  • Seated wide leg hamstring stretch

  • Yoga squat

  • Assisted prone quad stretch

  • Hip flexor w/ opposite arm/leg

Throwers

Regular

Shoulder/Core

  • Lunge and Twist

  • "American Twists" (med ball/dumbbell)

  • Push-up circles

  • Reverse plank circles

  • Banded one-arm internal/external rotations (90 deg)

  • Banded pumps

  • Band/Stationary object turns (discus)

  • Banded reverse 'T'/Pullaparts

  • Banded overhead squat

  • Banded shoulder scoops

  • Banded straight arm cross body (hip to ear)

  • Banded presses (serratus)

  • Bear crawl hold

  • Side plank on hand

  • Scapular push-ups (scap/serratus)

Throws Drills

  • Discus flips (discus)

  • Bowling (discus)

  • Fronts from knees

  • Standing fronts

  • Standing fronts w/separation

  • Step-back fronts

  • Step-back fronts w/separation

  • Hand flips

  • Walking stands

  • Dynamic stands (rocking, step-throw)

  • Half turns (pull left straight through, adductor)

  • Dynamic half turns (pick right up)

  • Straight-leg full (advanced)

  • Static fulls (CoG at 12 o'clock, pause)

  • Fulls

Line Drills

  • Walk and Pivot

  • Pivots/Quarter turns

  • Running South African

  • Float, Float, Sting

  • “Nickerson” Drill (full throw in reverse)

  • Pull and turns (fence or tennis net)

  • Balance beam walks

Cooldowns

Barefoot Special Strength

  • On the toes squats

  • Single-leg heel raises flat foot (L-R)

  • Deep squatted heel raises

  • Single-leg heel raises outside foot (L-R)

  • Walking lunges on toes

Hurdle Mobility

  • Hurdle walkovers

  • Lateral skips

  • Over-unders

  • Hurdle walkovers w/ trail leg pause

  • 2 forward 1 back

  • Hurdles skips

  • Can-cans

  • Hurdles skips spread out

  • Hurdle skips same leg alternating

  • Hurdle skips same leg alternating w/ lead pause

  • Lead leg skips on the side

  • Trail leg skips on the side

Power Skips/Bounds

ALTIS Rudiment (end of low-intensity days)

* Barefoot is ideal and roll foot
* Straight leg and bent leg variations

Hops

  • Low hops (forward w/ball)

  • Low hops (sideways w/ball)

  • Low hops (backward w/ball)

Lunges

  • Lunges forward

  • Lunges backward

  • Lunges sideways

Low Walks

  • Low walks backward (20-30m)

  • Low walks forward (20-30m)

  • Low walks sideways (20-30m)

Crawls

  • Bear crawls forward

  • Bear crawls backward

  • Bear crawls sideways