1.) Lunge Matrix + Leg Swings

2.) Practice- 20' End Run/ Race- 10' E + 2' Steady + 2x30s @ 5k

3.) Dynamic Warm-up Drills

​1x20m of each 

  1. ​Foot to Butt

  2. Knee to Chest 

  3. Backward Lunge

  4. Backward Skip 

  5. Carioka

  6. Side Shuffle

  7. High Knees

  8. Butt Kicks

  9. A- Skips

  10. B-Skips 

  11. 3x50m @ Mile-800-400 w/ long recoveries

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

​​

Tel: 605. 605. 9820

coachjessecoy@gmail.com

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