1: Karaoke drill: high knees opening up the hips in a lateral movement from inside to outside leg, then step behind and repeat. Then repeat the other direction2: Over the hurdle: forward progress high knees opening the hips3: High Knees: pull knee to chest as your moving forward4: Figure 4: bring ankle up (into a figure 4) and pull 5: Three second walking lunge (extend hands overhead if more stretch is needed)6: Walking Lunge with twist to the front leg side7: Toes touch (right toe-left hand), try not to lean back8: High Knees: Start in place, then lean forward to move forward9: Butt Kicks: Foot comes from behind not straight up10: Straight leg drill: shallow heel height keep legs straight, touch heel to the ground before the other leg moves11: Sidestep: Hips back and lowered, right leg stretches out and left leg come to right for the whole distance, the face the opposite way and repeat12: Same as Sidestep but as an upright jumping jack. 13: On the ground: sit at a 90 and pace elbows like your running for 20 second, speeding upas time progresses (think elbows down and back)14: Standing: same as above ^^^15: Walking: knees out heels driven forward about 4" apart, as you step try to drive your heels forward16: same as above but toes pointed towards each other, heels elevated a bit17: Heel walk: Walk on your heels18: Toe walk: walk on your toes19: Walk on outside of foot: Knees out a bit, but still standing tall, and take half steps20: Walk on inside of feet: Knees in 21: Fast feet: try to step every 3 feet as fast as possible22: Sprint 2/3rd of distance slow down over the other 1/3 (20/40/60yards/ 10/20/30yards)