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Initial and dynamic warm up drills

  1. Airplanes sprint: the team are jogging and to a signal students start sprinting (30-50 metre distance)
  2. Exchanging rate with 4 speed shifts: 4 flags signal the four speed shifts. Who can increase his/her speed?
  3. Horse and carriage:  a rubber band is twisted around his/her hips, the two ends of it are held by a partner, high lift knees  while moving the arms
  4. Static running with quick high knees then sprinting forward without changing frequency
  5. Free running on lawn. Who will be the first within a given time slot? (developing sense of time)
  6. Snake-technique: the members of team run together with the same tempo. The person who is the last speeds up and runs forward (Murer K, 2000).
  7. Running teams. Several teams are running freely. The 1st team run toward in steady space the when 2nd team have reached the second one they will run toward the 3rd team.
  8. Triangle running: three team start speeding at the same time toward corners. If anyone runs into a corner quicker than within the given time he/she will start static running (sense of tempo).
  9. Two sprinters start running anticlockwise  and attempt to meet at the same point of the track (sense of speed)
  10. Chain-reaction: students stand in a line and one of them bends forward and as soon as he/she starts sprinting, another student starts running (sense of speed).
  11. Speeding gradually: sprinters’ effort should be increasing while sprinting
  12. Aeroplane running: increasing max. speed while maintaining tempo
  13. Changing of pace: continuous changing of pace by increasing and decreasing speed, reaching 2-3 high speeds (in case of 80 metres at every 20 metres, and in case of 100 metres ate every 30 metres)