Warm Up

Low feet skipping

  • Arms across body
  • Arms over and forward
  • Arms over and backward
  • Arms across body

Run on spot & go!

  • Run on spot for 5 seconds
  • Count down 3,2,1 go!
  • Run for 5m to 10m (as space allows)
  • Turn around and repeat
  • Turn around and repeat

Backwards running

  • Put down a marker as your stop line
  • Check to see it’s clear behind you
  • Run backwards, looking only straight ahead until you get to your stop line
  • Walk back to start and repeat x 3 

Joint Range of Motion

Main Session

Fast feet agility

Note: If under 14 years old, perform 10 seconds of effort to 30 seconds rest. If over 14 years old, perform 20 seconds of effort to 40 to 60 seconds rest.

  • Left foot forward
  • Right foot forward
  • Left foot backward
  • Right foot backward

Two-legged jumping

Note: If under 14 years old, perform 10 seconds of effort to 30 seconds rest. If over 14 years old, perform 20 seconds of effort to 40 to 60 seconds rest.

  • Forward
  • Backward
  • Left
  • Right

Single-legged jumping

Note: If under 14 years old, perform 8 seconds of effort to 20 seconds rest. If over 14 years old, perform 10 seconds of effort to 20 seconds rest.

  • Left foot forward
  • Right foot forward
  • Left foot backward
  • Right foot backward

Cool Down

Running Form Blueprint

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