This is Day 4 Week 1 of my summer sprint program This day features restoration and elasticity on the fourth day after max velocity on day one, tempo day two, and a rythym/speed endurance based workout the day before. I specifically researched and designed this program to train top speed exposure and expression— helping the CNS adapt and get faster. Scroll to see what the full day looks like: #track #trackandfield #athlète 1️⃣ Soft tissue roll-out (light): TFL, quad 10-15 seconds each muscle 2️⃣ Soft tissue roll-out (light): calf, soleus 10-15 seconds each muscle 3️⃣ Soft tissue rollout (light): hamstring 10-15 seconds 4️⃣ hip CARs x5 each way 5️⃣ thoracic rotations/open books x10 each side 6️⃣ dorsiflexion rocks x10 each side 7️⃣ tib raises x15 8️⃣ pogo hops 2 x 20m 9️⃣ Line Hops 2 x 20 🔟 Ankle Dribbles x 20m 1️⃣1️⃣ Calf Dribbles x 20m 1️⃣2️⃣ knee dribbles x 20m 1️⃣3️⃣ technical stride out 6 x 60m 1️⃣4️⃣ bent leg calf raises x12 (1 sec up 2 sec hold slow down) ...