4 warm-up drills to do before speedwork:
Skip slowly forward, keeping strides short and focusing on driving off each leg at the back of the skip to propel you up and forward. 2/ High knees Run forward using small quick strides, bringing each knee to hip height but keeping the foot behind the knee. Land lightly, do not lean back, and remember to use your arms. 3/ Bum kicks Bring your heels up towards your bottom while keeping your thighs vertical as you move slowly forward. This improves hamstring recruitment and helps avoid quad dominance. 4/ Sideways jumping jacks Start to jump sideways, bringing arms overhead and down, and legs apart and together. This strengthens your lateral muscles and develops spring. Change direction halfway.