1 — Easy Warm-Up Jog 5 min
Standard group warm-up jog to get moving before the main run.
- Easy jog around the baseball field together at conversational pace
- Coach leads, full group stays together
2 — Dynamic Warm-Up 8 min
Standard drill sequence. Athletes are building familiarity with the routine.
- High Knees — 20m
- Butt Kicks — 20m
- Frankensteins — 20m
- A-Skips — 20m
- Carioca — 20m each direction
- Leg Swings (front/back and side to side) — 10 reps each leg
- 2× strides — 60m, build to 80%, walk back
3 — Village Green Loops 20 min
Sustained loop running around Village Green. Water break built in at the baseball field on every lap — keeps athletes hydrated and gives a natural recovery point without fully stopping the workout.
- Course: Loops around Village Green, passing through the baseball field area each lap
- Water break: Athletes stop briefly at the baseball field on each lap for water, then continue
- Duration: Approximately 20 minutes of continuous effort including water breaks
- Athletes ran at a comfortable, conversational pace — Z2 effort. This is aerobic base building, not racing.
- Tier 1 athletes could walk portions and still complete laps at their own pace
- No pressure on speed — the goal is time on feet and building the habit of sustained running
4 — Cool Down & Stretch 7 min
Same sequence every practice.
- Easy walk to bring heart rate down
- Standing quad stretch — 20 sec each leg
- Hamstring stretch — 20 sec each leg
- Hip flexor lunge — 20 sec each side
- Calf stretch — 20 sec each leg
- Team huddle — one thing done well, one thing to work on