1. Day #1 and Day #2-Dynamic motion warm up
3 Phase Dynamic Warm ups
Ground- Yoga dynamic
Day #1 and Day #2-Dynamic motion warm up
Finish movements for developing rhythm and timing for Track specific athletes

2. Warm up for Day #1 Ground-White background slide
Day 1-light yellow background slides
Jog- arms cross over's
Jog-arms swimming
Skipping- sm. circles forward
Skipping- sm. circles backwards
Jog-ground touches
Jog-boxer's punches
Jog-tripping
6" backwards skips
Jog-high knees
Jog-butt kicks
Grapevines/ carioca-low
Lock legs-short
Lock legs-long
Race-walk
Finish on Day #1-light yellow background slides
5 step rhythm and leap
4 step rhythm and leap
Mini-hop, steps and jump
Single leg forward hop
Single leg backward hop
Five step count down
Standing long jumps and walks
Twirls
Warm up for
Day #1
Ground-White background slide
Yoga twists
Scorpions F/B
Hip pops
Cat/Cobra
Bird Dog
"SCRAP" push ups
Calf stretch
General-light green background slides
Walks
Knee Pulls
Leg Cradles
Dog & Bush
Lunges- Forward
Lunges-backwards
Side lunges
Lunges & Twists'
Single leg-RDL F/B
Inch Worms / Heal Walks

3. Yoga twists-lying on back
Ground exercises
Done Daily
Yoga twists-lying on back
Scorpions on stomach
Hip pops
Cat / Cobra
“Scrap” PU
Bird Dog
Calf Stretch

4. General warm-up done dailey
Walks
Knee Pulls

5. 20 m
Leg Cradles
Dog & Bush

6. 20 m
Lunges
Backwards Lunges

7. 20 m
Side Lunges
Lunges W / Twist

8. 20 m
Single leg-RDL F/B

9. 20 m
“Inch Worms”
“Heel ‘Walks”

10. Jog- arms cross in front
Day #1-Specific
Jog- arms cross in front
20 m
Jog-arms swimming

11. Skipping- sm. circles forward Skipping- sm. circles backwards

12. Ground touches Jog boxing punches
20 m
Ground touches
20 m
Jog boxing punches
Glove hand

13. 20 m
Jog tripping

14. 20 m
Repeat
opposite
direction
Backwards 6” skips

15. 20 m
Jog High Knee

16. 20 m
Jog Butt kickers

17. Grapevines/ carioca-low
20 m
Grapevines/ carioca-low
20 m
20 m
Lock legs-short
Lock legs-long

18. Race walk
20 m

19. 5 step rhythm and leap (4 step hurdles)
Finish for Day #1
20 m 5 4 3 2 1
JUMP
5 step rhythm and leap (4 step hurdles)
JUMP
JUMP 1 2 3 4 5 1 2 3 4 5 4 3 2 1
JUMP
4 step rhythm
and leap (3
step hurdles) 4 3 2 1
JUMP

20. Mini-hop, steps and jump
Finish for Day #1
Mini-hop, steps and jump
Mini-hop
Take off and land
on same leg
Step onto
Other foot (leg)
Jump onto
Double foot support
On hard surface
land softly
20 m

21. Single leg forward hop Finish for Day #1
20 m
Note-
Arms double pump
Arms drive up, out and in
Finish for Day #1

22. Single leg backward hop
20 m
Single leg backward hop
Note-
Arms out to sides and used like balance poles
Finish for Day #1

23. Five step count down-only counting left legs for a right leg lead
Finish for Day #1
Five step count down-only counting left legs for a right leg lead 5 4 3 2 1
and
Take off
Like a lay up
20 m

24. Standing long jumps and walks
Finish for Day #1
Standing long jumps and walks
20 m

25. Twirls- always the first move is outside leg across the stomach,
Finish for Day #1
20 m
Twirls- always the first move is outside leg across the stomach,
move same way on the opposite direction.

26. Warm up for Day # 2 Day 2-light rose background
Jog- arms overhead
Jog backwards-swimming
Skipping-lg circles forward
Skipping-lg circles backwards
Jog-Volleyball passes
Jog-side steps-arms overhead
Jog-backwards
6" forward skips
March high knees
Walk-butt lifts
Grapevines / carioca-high
Lock legs-short
Lock legs-long
Race-walk
Finish-light background
Walk on sore right heel
Walk on sore left heel
Walking Claws
Skipping Claws
Jog cycle -right leg
Jog cycle-left leg
Jog cycle alternate cycle
Jog -3 step cycle (boom)
Warm up for
Day # 2
Ground exercises-white background slides
Yoga twists
Scorpions F/B
Hip pops
Cat/Cobra
Bird Dog
"SCRAP" push ups
Calf stretch
General-white background
Walks
Knee Pulls
Leg Cradles
Dog & Bush
Lunges- Forward
Lunges-backwards
Side lunges
Lunges & Twists'
Single leg-RDL F/B
Inch Worms / Heal Walks

27. Yoga twists-lying on back
Ground exercises
Done Daily
Yoga twists-lying on back
Scorpions on stomach
Hip pops
Cat / Cobra
“Scrap” PU
Bird Dog
Calf Stretch

28. General warm-up done dailey
Walks
Knee Pulls

29. 20 m
Leg Cradles
Dog & Bush

30. 20 m
Lunges
Backwards Lunges

31. 20 m
Side Lunges
Lunges W / Twist

32. 20 m
“Inch Worms”
“Heel ‘Walks”

33. Jog backwards-arms swimming
Day #2-Specific
Jog- arms over head
20 m
Jog backwards-arms swimming

34. Skipping- lg. circles forward
Day #2-Specific
20 m
Skipping- lg. circles forward

35. Skipping- lg. circles backwards
Day #2-Specific
20 m
Skipping- lg. circles backwards

36. Day #2-Specific
20 m
Jog volleyball passes

37. Side step arms overhead
Day #2-Specific
20 m
Side step arms overhead

38. Day #2-Specific
20 m
Jog-backwards

39. Day #2-Specific
20 m
Forward 6” skips

40. Day #2-Specific
20 m
March high knees

41. Day #2-Specific Walk-butt lifts
20 m
Day #2-Specific
Walk-butt lifts
Normal walk
Butt Lifts or “snowdrifts”

42. Grapevines / carioca-high
20 m
Day #2-Specific
Grapevines / carioca-high
Facing
Low in back
High in front
Facing
Low in back
High in front 2 2 2 4 4 4 1 3 1 3 1 3

43. 20 m
Day #2-Specific
Lock legs-short
20 m
Lock legs-long

44. Day #2-Specific
Race walk
20 m

45. Finish on Day #2 Walk on sore right heel Walk on sore left heel
Hip vaults over ground strike
Normal opposite leg walk
20 m
Walk on sore left heel
Hip vaults over ground strike
Normal walk opposite leg

46. Finish on Day #2 Walking Claws
20 m
Finish on Day #2
High Knee Walks and Reach – “claws”
Drive up, reach out and snap to slightly before cm
Walking Claws
High Knee Walks and Reach – “claws”
Drive up, reach out and snap to slightly before cm

47. Finish on Day #2
20 m
Skipping Claws

48. Finish on Day #2 Jog, then cycle left foot-repeat
20 m
20 m
Jog, then cycle right foot-repeat
Jog, then cycle left foot-repeat
20 m
Jog, then alternate cycle legs
Repeat
opposite
direction
20 m
Repeat
opposite
direction
Boom steps- jog 3, cycle 6 fast-repeat