SPRINT UP AND BACK
Instruct athlete to begin at the starting cone standing in a position ready to run. Instruct the athlete to begin sprinting to the cone across from the starting cone as soon as instructed to do so (whistle, clap or “go”). Encourage athlete to move as fast as possible to the other cone. Instruct athletes to attempt to raise the knees high and to “pump” bent arms front and back during the sprint. Instruct athlete to stop at the other cone. Instruct athletes to reset at the cone and get ready to sprint back to the starting cone on the whistle, clap or “go.” Instruct athletes to attempt to raise the knees high and to “pump” bent arms front and back on the way back sprinting to the starting cone. Instruct athlete to step with the “ball” of the feet (Front part of the feet behind the toes so that heel never touches the ground during the movement).