A-March in Place

20 reps

The A-march in place is a controlled sprint-mechanics drill used to rehearse the recovery path of the leg, posture, dorsiflexion, rhythm, and front-side position. Rather than simply lifting the knee straight upward, the movement should follow a natural sprint-cycle pattern.

Begin tall and relaxed with the hips high, shoulders down, and arms set in sprinting position. As one leg recovers, the foot should remain dorsiflexed, meaning the toes are pulled upward toward the shin. The heel rises up underneath the hips in a compact arc before the thigh continues forward into the high-knee position.

• Stand tall with the head, shoulders, hips, and support foot aligned.
• Begin the recovery by allowing the foot to rise up underneath the hips, not by simply lifting the knee straight up.
• Keep the recovering foot dorsiflexed throughout the movement.
• Let the heel pass compactly under the hips as the thigh moves forward.
• Arrive in a clean A-position with the knee near hip height.
• Use opposite arm action: right knee up with left arm forward, left knee up with right arm forward.
• From the A-position, drop the foot back down underneath the body with control.
• Avoid reaching forward, leaning back, or letting the foot swing loosely behind the body.

The goal is to rehearse the shape of the sprint stride at a slow, controlled speed. The movement should feel like a compact recovery into a strong front-side position, followed by a clean return to the ground underneath the hips.

B-March in Place

20 reps

The B-march in place builds from the same recovery action as the A-march, but adds a natural lower-leg extension before the foot returns sharply to the ground. The movement should not be a forced kick. The extension should flow from the momentum of the thigh rising into position.

Begin tall and relaxed. As the leg recovers, keep the foot dorsiflexed and allow it to rise underneath the hips in a compact arc. The thigh moves forward into the A-position first. From there, allow the lower leg to extend naturally as the forward momentum slows, then actively bring the foot back down underneath the body.

• Start with the same posture and recovery path used in the A-march.
• Let the dorsiflexed foot rise up underneath the hips before the knee reaches the front-side position.
• Bring the thigh forward first; do not lead by kicking the lower leg out.
• Allow the lower leg to extend naturally from the knee as the thigh slows near the top of the movement.
• Keep the foot dorsiflexed during the extension.
• After the leg extends, bring the foot down quickly and actively underneath the hips.
• Use coordinated opposite arm action throughout the drill.
• Avoid snapping the knee into a forced kick, leaning backward, or landing too far in front of the body.

The goal is to teach a complete and organized sprint-cycle pattern: compact recovery, strong front-side position, natural lower-leg extension, and an active downward return. The extended leg should flow from the movement rather than being forced artificially.

Dynamic Trail-Leg Groin Warm-Up

10 reps per side

This exercise warms up and engages the groin while reinforcing hip mobility and leg mechanics. It mimics the trail-leg motion of a hurdle drill but does not require an actual hurdle. The goal is controlled, dynamic movement with proper posture.

• Stand tall on your supporting leg with a slight forward lean at the hips.
• Keep the supporting knee slightly bent and the core engaged for stability.
• Drive the opposite leg through in front of the body at roughly a 45-degree angle or higher, as comfort allows.
• Focus on a smooth, controlled motion rather than height alone.
• Keep the trail leg active, engaging the hip flexors and adductors as it swings through.
• Return the leg to the starting position without dropping the hips or twisting the pelvis.
• Alternate sides, performing 10 reps per leg.

This drill prepares the groin, hip flexors, and core for sprinting mechanics and dynamic lower-body movement. It also helps improve stride clearance and coordination for acceleration and hurdle-like movements.

Arm Drive Accelerations

2 × 18 reps

Begin standing in place, bent forward at the waist so the torso is nearly horizontal to the ground. The knees should be slightly bent, the feet planted, and the body relaxed but ready. From this position, begin driving the arms aggressively in proper sprint mechanics.

The drill is performed in place. The focus is on powerful, relaxed arm action while gradually rising from a deep acceleration posture into an upright sprinting posture. Over the course of the set, each arm drive should bring the body slightly more upright, until the final two repetitions are performed tall.

• Start with the torso close to horizontal, as if representing the earliest steps of acceleration.
• Drive the elbows back aggressively while keeping the shoulders relaxed.
• Keep the arm action compact and sprint-specific, with the hands moving from roughly cheek height in front to hip/back-pocket height behind.
• Rise gradually and continuously through the set rather than popping upright too quickly.
• Think of the 18 repetitions as representing the first 20–30 meters of acceleration.
• Maintain rhythm, posture, and relaxation as the body angle changes.
• Avoid shrugging the shoulders, crossing the arms in front of the body, or forcing tension through the neck and face.

This drill reinforces the connection between arm drive and acceleration rhythm. It teaches the athlete to stay patient early, apply force in sequence, and rise smoothly into upright sprinting rather than rushing the transition.

Wall March Accelerations

2 × 16 reps

Place both hands against a wall and lean forward into a strong acceleration position, roughly a 45-degree angle from the ground. The body should form a straight line from head through shoulders, hips, knees, and heels. From this position, perform fast, powerful marching steps that mimic the early acceleration phase of sprinting.

This drill reinforces forward body angle, shin angle, projection, and pushing mechanics. The goal is to teach the athlete to apply force backward and down into the ground while maintaining posture and tension through the trunk.

• Keep both hands firmly against the wall with arms extended.
• Maintain a straight body line from head to heel.
• Drive one knee forward and upward while the opposite leg pushes strongly into the ground.
• Keep the stance-leg shin angled forward, matching the body lean.
• Strike the ground on the ball of the foot underneath or slightly behind the hips.
• Move with fast, crisp rhythm while keeping the hips high and stable.
• Avoid bending at the waist, sitting the hips back, or arching excessively through the lower back.

The movement should feel like a controlled acceleration pattern against the wall: strong push, quick recovery, stable posture, and aggressive but organized foot contacts.

Tuck Jumps (with Introductory Hops)

2 x (4 + 8)

Begin each set with four preparatory hops: two low, controlled hops to prime the muscles, followed by two slightly higher hops to engage elastic energy and rehearse the landing mechanics. These hops help the athlete feel the ground, activate the calves, glutes, and core, and prepare the tendons and joints for more explosive movement.

This is an advanced plyometric drill and often represents the athlete’s first true exposure to dynamic, high-impact jumping. Only perform tuck jumps if each landing remains elastic, soft, and controlled — the goal is to absorb and redirect energy efficiently, not to pound the ground.

Execution of the Tuck Jump

1. Start in an upright posture, knees slightly bent, weight on the balls of the feet, and core engaged.
2. Jump vertically as explosively as possible, driving the knees upward toward the chest.
3. Maintain dorsiflexion in the ankles (toes pulled up) and actively prepare the feet for landing.
4. Land softly on the balls of your feet with knees slightly bent, absorbing the force and immediately rebounding for the next jump.
5. Keep the arms in natural sprint-like motion, assisting the upward drive and maintaining rhythm.
6. Alternate repetitions in sets, focusing on consistency of height, timing, and posture rather than maximum jump count at first.

Coaching Tips

• Maintain tall posture throughout the jump; avoid leaning forward or collapsing on landing.
• Engage the core to stabilize the spine and assist in controlling the legs.
• Focus on quick rebound from landing — the shorter the ground contact while maintaining control, the better the plyometric benefit.
• Introduce the drill gradually, starting with fewer reps and focusing on quality over quantity.

Purpose

Tuck jumps train explosive leg power, coordination, and reactive strength. They reinforce elastic energy usage, prepare tendons for sprinting stresses, and enhance neuromuscular efficiency in vertical and horizontal propulsion.

In-Place A Exercise

2 × 16 reps

Begin in a tall, relaxed posture with your weight balanced on the balls of your feet. Keep the hips high, the torso upright, and the shoulders relaxed.

From this position, rapidly alternate lifting one knee to roughly hip height while the opposite leg stays long and vertical beneath the body. The arms should move in full sprinting action, opposite the legs: right knee up with left arm forward, left knee up with right arm forward.

Pay close attention to the lower leg and foot as the knee lifts. The foot should remain dorsiflexed, meaning the toes are pulled upward toward the shin rather than pointed down. This prepares the foot for an active, efficient ground contact.

As the leg recovers, the foot should sweep upward underneath the butt before cycling forward into the high-knee position. Think of the action as a quick, compact sprint cycle: heel recovers under the hips, knee rises, foot stays active, then the leg returns sharply back underneath the body.

The movement should be quick and rhythmic, but not tense. Stay tall, stay elastic, and alternate legs continuously while maintaining good posture and arm action.

Glute Bridge Thrusts

25 reps

Lie on your back with your knees bent, feet flat on the ground, and arms relaxed at your sides. From this position, drive through the heels and lift the hips upward into a glute bridge position, then lower back down under control.

This is a dynamic version of the held glute bridge. Instead of holding the top position, the athlete moves smoothly through repeated hip extension to open the hips, activate the glutes, and prepare the posterior chain for sprinting.

• Keep the feet flat and roughly hip-width apart.
• Drive the hips upward by squeezing the glutes, not by arching the lower back.
• Finish each rep with a straight line from shoulders through hips to knees.
• Lower under control before beginning the next repetition.
• Keep the ribs down and avoid excessive lumbar arching at the top.
• The movement should feel smooth, rhythmic, and controlled rather than rushed.

The purpose is to wake up the glutes and reinforce hip extension before more demanding sprint drills, plyometrics, or acceleration work.

Glute Bridge March

2 × 12 reps

Begin in a standard glute bridge position with the hips lifted, feet flat on the ground, and the body forming a straight line from shoulders through hips to knees. From this held bridge position, alternate lifting one knee at a time toward the chest while maintaining stable hips.

Each knee lift should be controlled and deliberate. The foot of the lifting leg should remain dorsiflexed, meaning the toes are pulled upward toward the shin, as in sprint mechanics. The supporting leg must continue to hold the bridge position without the hips dropping or rotating.

• Lift into a strong glute bridge before beginning the marching action.
• Keep the hips high and level throughout the set.
• Alternate knee lifts smoothly from side to side.
• Pull the toes upward toward the shin on the lifting leg.
• Keep the support foot flat and drive through the heel/midfoot.
• Avoid letting the pelvis twist, sag, or shift side to side.
• Maintain tension through the glutes, hamstrings, and trunk.

This drill builds glute activation, pelvic control, and hip stability. It is especially useful for teaching the athlete to maintain posture and control while one leg is supporting and the other is recovering, similar to the demands of sprinting.

Progressive Runs

• 2 × 100 m @ 60% — walk back
• 2 × 60 m @ 80% — walk back
• 2 × 30 m @ 90% — rest 2 minutes
• 2 × 20 m @ ~95% — relaxed max velocity

Speed increases as distance decreases. All efforts should feel smooth, relaxed, and mechanically sound.

Once Warm-Up Part 2 is completed comfortably, athletes may proceed to the primary training session.