Warm-up Section:
400m run - 400m Joint Exercises - 200m walk
Main Section:
30m * 2 fast skipping without high knee technique
30m * 2 fast skipping within high knee technique
30m * 6 with weigh bar(or light weigh) (1 minute rest between sets - 2 minute rest)
60m * 3 (2 minute rest between sets - 3 minute rest)
100m * 1
Last Section:
Static flexibility for relaxing
400m run - 400m walk
400m run - 400m Joint Exercises - 200m walk
Main Section:
30m * 2 fast skipping without high knee technique
30m * 2 fast skipping within high knee technique
30m * 6 with weigh bar(or light weigh) (1 minute rest between sets - 2 minute rest)
60m * 3 (2 minute rest between sets - 3 minute rest)
100m * 1
Last Section:
Static flexibility for relaxing
400m run - 400m walk
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