Groups 1 and 2:  1/4 mile jog warm up, practice starts from crouch position (8x) sprinting out 20 meters each time, working on form with head, arms, legs all oriented straight ahead, 3 repeats of 30 foot shuttle run (time each and aim for 50 or 85 percentile), 1/4 mile jog cool down jog, stretch

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Groups 3 and 4:  1/2 mile jog warm up, practice starts from crouch position (8x) sprinting out 20 meters each time, working on form with head, arms, legs all oriented straight ahead, 3 repeats of 30 foot shuttle run (time each and aim for 50 or 85 percentile), 1/2 mile jog cool down jog, stretch

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Groups 3 and 4 distance runners:  2 mile jog, practice starts from crouch position (8x) sprinting out 20 meters each time, working on form with head, arms, legs all oriented straight ahead, 3 repeats of 30 foot shuttle run (time each and aim for 50 or 85 percentile), stretch

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The 30 foot shuttle run is from the presidential fitness test:  Measure out 30 feet.  Place two small objects or blocks at one end of the 30 feet.  Start at the other end.  Sprint 30 feet and pick up the first block, bring it back to the start, run back and pick up the second block and bring it back to the start.