Dynamic Warm Up and Cool Down

General warm-up (Dynamic  Warm up and  flexibility  drills)
Walking Knee to chest hugs (up on toe, feet flex)
“A” Walk/March (focus on proper arm swing integration “Chin to Hip”  and  posture)
“B” Walk (focus on proper arm swing  integration “Chin to Hip”, foot dorsiflexion and  posture)
Walking lunges (Forward for half/Backward for half)
1/2 way - Walking hip circles (inside/outside) slow these down /  1/2  way Quick Feet
Walking heal to toe
Ankle Hops (both feet) -- focus on flat foot strike
Ankle Hops (single foot) -- focus on flat foot strike
Sideways cross-behind lunges
High knee carioca
Windmill skip
“A” skips (focus on proper arm swing integration “Chin to Hip”, flat foot strike and  posture)
“B” skips (focus on proper arm swing integration “Chin to Hip”, foot dorsiflexion, flat foot strike and  posture)
High knee jogging (focus on proper arm swing  integration “Chin to Hip” and   posture)
High knee butt kicks (focus on proper arm swing  integration and  posture)
High knee power skipping (focus on proper arm swing  integration “Chin to Hip”  and  posture)
Strides
Bird Dogs
Scorpions
Inch Worms (Core, Shoulders, early season only)
Planks (Core, early season only)

General Cool Down
Static Stretching
- Neck (look right, look left, look up, look down) (Neck)
- Straight Arms Behind Back interlock fingers (Shoulders and Chest)
- Behind the Neck Arm stretch (Chicken Wing) (Upper Arm)
- Arms straight above head, interlock fingers (Upper Back) to a side  to side bend (Torso)
- Seated - Semi-Leg Straddle (Lower Back)
- On-Back - bent knee to chest - supline knee flex (Hips)
- Roll to side - bent knee, foot to butt (anterior of thigh, Hip flexor)
- Seated - Sit and reach (posterior of thigh)
- Seated - Spread Eagle and reach (Groin)
Core
-Leaders Choice
Jog Lap (preferably around the outside of the football field, shoes off)

Here is a sample link to a video clip on Youtube.
Asafa Powell \”A\” Skip Demo

Here is a sample link to a uploaded video clip.
YouTube- Asafa Powell Nike Zoom ~Drill 2 A Skip~

Here is a sample of imbedded video clip -- “A” Skip.

Here is a sample imbedded video clip -- “B” Skip.