Sun Rise- Yala National Park . sri Lanka

Add caption

Running Drills for warmup

Running Drills for warmup

RUN:

• 1 lap jogging

• 20 metre runs               ¨-------------20 metres---------- ¨  Bwds, Sidewards.

• 20/20/20 Runs              ¨---speed up---¨---maintain---¨--slow down--¨

*  keep cones 20m apart, start at first cone, speed up to second cone, maintain speed to third cone and slow down to fourth cone.

• Acceleration runs     ¨---------------accelerate-------------->----maintain for 15 m --->¨

*  Speed up to a fast but comfortable pace then maintain for 15 metres.

• 5 metre forward backward runs            ¨-------------5 m ----------> ¨

   ---------------------------->

*  With cones 5 metres apart, run forwards to second cone, push off right foot then run backwards to first cone, run forwards again then push off left foot and run backwards again.

• 10 metre Run-a-3.           ¨------------ 10 m ------------¨

*  Run a 3 from one cone to another.

(Created with the help of Physio Alex)

Sri Lanka Physiotherapy