Warm-up 
Dynamic Stretch 
Sprint Drills 

At a moderate pace: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(alternate shuttles with a partner)

In relays of 4: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(4 person relay) 

With a partner: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(alternate shuttles with a partner)

For time: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(no rest between shuttles) 

Dynamic Stretch 
Cool Down