A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

Following a cadence that starts to strengthen the sprinting movements. Key notes: Always focus on shortening the time that your feet are on the ground, and driving your knees up. 4x for 10-15 yards.

Stand with feet together and start to fall forward, at the last moment before falling begin sprinting forward. 4x for 10-15 yards

Perform each of the following 3x. Every other step as quickly as possible. Every step with just your right foot. Every step with just your left foot. Jump up the stadium with only two feet on the seats. As safely as you can go backwards up the stairs going as quickly as you safely can.