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Westport P.A.L. Track and Field Practice 

  • BAREFOOT WARM UP (LIGHT SKIPS)
  • DYNAMIC  WARM UP (ANKLES-KNEES: JOG IN BETWEEN STRETCH)
  • TOES 1( ARMS TOUCH & IN) TOES 2 ( ARMS GET WIDER GRADUAL MOVEMENT)
  • KNEE PICK UP
  • PERIFORMIS STRETCH
  • INCHWORM DRILL
  • STATIONARY CLAW  DRILL
  • SKIP DRILL: A + B
  • HIGH KICK DRILL (WALKING D SKIP DRILL)
  • UP, OUT AND DOWN DRILL
  • CARIOCA STEP OVER DRILL
  • SLIP-JUMP DRILL
  • ANKLE DRIBBLE DRILL, **STEPPING  OVER OPPOSITE ANKLES
  • FAST LEG DRILL ( QUICK SIDES)
  • ALTERNATING FAST LEG (BULLET –TRAIN DRILL)
  • JUMP TO RUN DRILL
  • STRAIGHT LEG BOUND DRILL
  • BIG AND LITTLE BOX DRILL
  • NOSE TO KNEE STARTS
  • ROLL OVER STOPS
  • HOP-HOP STARTS
  • ROLL OVER STARTS
  • PUSH UP STARTS
  • GET WATER
  • LEG SWINGS
  • WALL RUNNING
  • STRIKE DRILL
  • BUILD UPS * 4
  • 4 X4 X 50M VARIOUS STARTS /  6-8 X 160 2 MINUTE REST
  • BODY CIRCUIT, COOL DOWN & STRETCH