*If you maintain some form of speed training throughout the year, your muscles and nervous system do not loose the feel of moving fast and your brain will not have to re-learn the proper control patterns at a later date.

Core Strength Exercises
Flexibility & Stretching

Seated Fast Arms

1. Starting Position: Seated on the floor with the legs straight out in front of you.
2. Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed. Your hands should come up to about shoulder height and should go past your hips in the back.
3. Be careful to not bounce off of the floor as you swing your arms faster.

High Knee Drill
 
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Butt Kick

1. Start with a light jog
2. Pull the heel of the lower leg up to and bounce off the butt.
3. Your knee should come forward and up during the movement.

Skip (A-Rhythm)

1. Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
2. Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
3. Now drive the right leg up and extend the left ankle in a skipping motion. 

 Skip (B-Rhythm)

1. Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
2. Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
3. Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
4. Now drive the right leg up and out while extending the left ankle in a skipping motion.