letter of introduction - Fitness, Sports and Deployed Forces Support

off the ground. Forcefully explode off your front foot and sprint for 10 yards. Turn
around and complete this drill again to return to the starting point.
7. Fourth drill position yourself into a four-point stance like a sprinter would be at the
beginning of a race. Feet should be slightly staggered with the dominant leg towards
the front. Balance yourself completely on your back leg while lifting up your front
leg. Forcefully explode with your rear foot and sprint for 10 yards. Turn around and
complete this drill again to return to the starting point.
GET UP AND GO’s
1. Again use the 10 yard course you have used in the previous drills.
2. Start on your stomach, head behind the starting line
3. On command or on your own
4. Explode off the ground and sprint the full 10 yards.
8. Turn around and complete the same action and return to your starting point.
40 YARD STRIDE-OUTS (85% EFFORT)
1. Starting out of a side stance as if you were stealing a base.
2. Explode out of your stance for a 100% start.
3. Stay low for 3 yards then stand tall.
4. Throttle back to 85% effort.
5. Finish with high knee action and long stride length.
6. Jog back to starting line and complete for required number of repetitions
40 YARD SPRINTS (100% Effort)
1. Starting out of a side stance as if you were stealing a base.
2. Explode out of your stance for a 100% start.
3. Sprint 40 yards with 100% effort.
4. Stand tall , relax, high knees, and long strides
5. Jog back to starting line and complete for required number of repetitions.