We don't have to do every drill in every workout, and we don't things like squats, lunges, and the more aggressive plyometric exercises as part of a race warm-up. If we really take time to focus on these exercises and drills, a good warm-up will take us 30-40 minutes. Don't bother if the kids are going to slop through them half hearted. They need to be coached. There are links to good examples under "videos".
Warm-up
10 minutes easy running
Step-ups
Ankle Cirlces
1 leg squats
Leg swings
short quick hops
Lunges (Forward and Backwards)
1 leg hops
Hurdle Mobility Drills
Double Leg Hops (Forward, Backwards and Sideways)
Backward butt kicker skips
Partner Marches
March to A and B Skips
High Knee Running/Butt Kickers/Ankles over Knees/Bicycles
Quick Feet (Hot Coals)
Skip for Height
Goose Steps
Full Motion Backwards Running and shoot foot out.
Hill Drills
Stair Drills
Calf Curls/Single Leg Bounds/Bunny hops (Caution!)
Fast Feet
Magic #
Frogs
Sailors (keep toes pointed inward)
Forward Jumping Jacks
Cariocas (quick and driving off back leg)
Cool Down
5-10 minutes easy running
Box Drops (Caution!)
Crazy Feet (Between Drills and Strides)
Hamstring Walk
Side Shuffles
Cariocas
Strides (Hot Coals, Shallow Water, Heel to Butt, magic #, etc.)
Foot Drills Read
