dynamic stretching
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Sprinting
Usain Bolt: Greatest Sprinter of All Time
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Best Plyometric Exercises for Speed = skip to 4:00 in to the video
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5 Secrets to Running Faster = skip to 1:13 in to the video
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HURDLES
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shot put
Long jump
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4 x 100m relay
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4x100 Relay Exchange Zone
Goal is to make sure the baton never slows down
Don't drop the baton or your team will be disqualified
Don't pass the runner in front of you
Exchange the baton in the middle of the exchange zone
Incoming runner stays inside the lane and holds the bottom of the baton
Outgoing runner stays on the outside of the lane and grabs the top of the baton with thumb down and palm facing incoming runner
Goal is to make sure the baton never slows down
Don't drop the baton or your team will be disqualified
Don't pass the runner in front of you
Exchange the baton in the middle of the exchange zone
Incoming runner stays inside the lane and holds the bottom of the baton
Outgoing runner stays on the outside of the lane and grabs the top of the baton with thumb down and palm facing incoming runner
race walk (1500 meters)
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shin splits
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