Complete each warm up for 30 reps
Leg Swings: Keeping one leg stationary, slowly swing the opposite leg forward and backwards in a single smooth movement. The aim here is to stretch the back of your hamstring as you swing your leg forwards, therefore after a few swings, aim for your leg to swing higher.
Adductor Leg Swings: As you swing your leg back across, aim to drive your leg up high, opening and warming up your hip. Ensure to repeat the same motion with your other leg, crossing back and forth, aiming to open your hip high on each repetition.
Opening the Gate: Stand tall, engage your core, and pull your shoulder blades down and back. Move this leg in and across the centre of your body (your left knee should cross over the right leg). Abduct (move out) to the left, opening your hip as far as possible.
Closing the Gate: Similar to opening the gate, this time you are driving your leg up out to the side to begin with, then you drive your knee and leg into your midline and down. Make sure to keep your core tight, hips pointing forward, and body still while closing the gate.
Walking Lunges: Have open shoulders and a straight back, tuck your pelvis sightly. Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degrees.
Kick Backs: Quickly bend your left leg behind you, almost connecting your left foot to your left glute, repeat the same motion with your right. As you begin to perfect this motion, speed it up.
Knee Drive: Start by taking a large step forward, drive your knee up high and let the back leg also lift and drive through the back heel. Your aim to create air with both feet. Using your arms to assist with momentum. Keep working on the same leg for around x100 metres. Then practise with the other leg on your return.
High knees: Drive one knee up to around 90 degrees, if not higher. At the same time step forward and drive your other knee up to 90 degrees again. Move swiftly between the two along the 100-meter distance. To assist, move the arms back and forth and keep the head high and back straight.