1 — Easy Warm-Up Jog 5 min
Standard group warm-up jog before any real effort.
- Easy jog around the baseball field together at conversational pace
- Coach leads, full group stays together
2 — Dynamic Warm-Up 8 min
Same drill sequence as previous practices. Athletes are getting into 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 with Cone Drill Breaks 20 min
Athletes ran loops around Village Green, stopping at the baseball field between laps for a cone drill before heading back out. The drill reinforced straight-line running mechanics — a useful cue for athletes who tend to drift or weave during races.
- Course: Loops around Village Green, with a stop at the baseball field on each lap
- Cone drill: Cones set in a straight line across the baseball field — athletes ran through them in a straight line, focusing on staying on track and driving forward without drifting
- Format: Run a loop → cone drill at the baseball field → water break → repeat
- Aerobic effort throughout — conversational pace on the loops, controlled acceleration through the cones
- Tier 1 athletes could walk portions of the loops and still complete the drill at each break
- The cone drill is a simple but effective cue for running economy — straight-line efficiency matters on a race course
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