Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: leg swings, walking lunges, high knees
- 4 x 50m build-ups (gradually increase speed from jog to 80%)
Main Workout (40 min)
- Starting stance — teach 3-point and 4-point starts
- Reaction drill — start on whistle, focus on first 3 steps
- Drive phase — 4 x 30m focusing on 45-degree body lean and powerful push
- Acceleration runs — 4 x 60m from standing start, gradual build to top speed
- Block start introduction (if blocks available) — practice getting in and out
- Timed 60m sprints — 3 attempts with full recovery between
Cool-Down (10 min)
- 1 lap walk
- Static stretches: hamstrings, hip flexors, glutes, calves
- Discussion: what makes a good start vs. a false start