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| Activity | Sets | Distance/Reps | Intensity | |
| Jog | 1 | 10-15 Minutes | Easy-Quicken Gradually | |
| Stretch | 1 | Flexibility leads to less injuries more speed. | ||
| Leg Swings | 1 | 10 Each Leg | Facing Wall | |
| Leg Swings | 1 | 10 Each Leg | Standing Alongside Wall | |
| * Drills are intended to swing the leg-not the entire body | ||||
| * Body should remain square and legs should do the work | ||||
| * Increase intensity at swing 4 | ||||
| Plyometric Drills (Designed for all runners) Aggressiveness is the Key Factor | ||||
| High Skip | 1 | 40 Meters | Quick-Knees Parallel | |
| Butt Kicks | 1 | 40 Meters | Quick-Heel to Butt | |
| High Knees | 1 | 40 Meters | Quick-Knees Parallel | |
| Knee to Chest Walk | 1 | 40 Meters | Slow | |
| Fast Feet | 1 | 40 Meters | Quick-Slow Arms | |
| Karaoke | 2 | 40 Meters | Quick-Trail Leg Over | |
| One Leg Hops | 2 | 15 Seconds | Bound as High as Poss | |
| Two Leg Hops | 1 | 20 Seconds | Bound as High as Poss | |
| Knee to Chest Hop | 1 | 10 Seconds | Touch Knees to Chest | |
| Stiff Leg | 1 | 40 Meters | Knees Locked | |
| Backwards Run | 1 | 40 Meters | Reach Back with Legs | |
| Form Run (Medium) | 2 | 40 Meters | Progress to 60% | |
| Form Run (Quick) | 2 | 40 Meters | Progress to 80-90% | |
| Form Run (Sprint!) | 2 | 40 Meters | Progress to Full Sprint | |
| Stretch | 1 | Re-Stretch as Necessary Before Events | ||
| * Get Water Before and After Routine Sets. | ||||
| * Routine is a guideline to follow and not etched in stone…different runners | ||||
| need to try different routines. | ||||
| * Routine should be complete 1.5 hours before first race | ||||
| Flexibility Series-Mustang Hurdle Drills | ||||
| Trail Leg Walkovers | 1 | 8 Sets-Trail Leg Walkovers | ||
| Lead Leg Walkovers | 1 | 8 Sets-Lead Leg Walkovers | ||
| Staight Leg | 2 | 8 Sets-Straight Leg Over Side | ||
| Hop Over & Sprint | 2 | 8 Sets-Two Leg Hop Over & Sprint Between | ||
| Duck! | 3 | Partner Places Arm Parallel to Hurdle | ||
| 1, 2, 3 "Here We Go" | 3 | Sprints over 1, 2, and then 3 Hurdles | ||