Two 50 per cent runs
Set up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest and repeat once more.
Jog from one marker to the next at half your top speed, but with a strong technical emphasis on form.
Use an exaggerated 'lip to hip' arm motion throughout and keep everything moving in a straight line.
Two walking lunges
Step out with your right foot, bending at the hip and knee until your left knee is just above the floor.
Push up with your right leg and bring your left up to step out in front of you.
Two heel flicks
Run, bringing your feet up behind you to touch your bum. Try to get in as many flicks in as possible.
Place your hands behind you to keep your back straight and shoulders back.
Two high knees
This is the opposite of heel flicks. Run out as before but this time bring your knees up high and try to touch your chest.
Move forward as slowly as possible but with a high leg turnover.
Run out but extend your stride beyond its normal length to ‘bound’ forward with big steps.
Don’t sink into each step too much, but use your arms to help drive yourself forward.
Two sets of Pogo Jumps
With your feet together and arms by your sides, simply bounce up and down on the spot.
Don’t bend at the knee too much: the spring should come from your calves. Do 15 seconds of pogo jumps, then rest and repeat.
Arms out to the side for balance, sidestep by crossing your trailing foot across the front.
Now step out with the other foot and bring the trailing foot behind. Repeat this motion.