WARM-UP: 100 meters each skips, side shuffles, back­pedals, and jog. > Static stretches, held 20–30 seconds. > 20 meters each down-and-back A-skips, butt kicks, backward skips, backward runs, lateral walks, crossover walks, lunge walks, power skips, and carioca. > 10 reps each side leg swings, scissors, eagles, mule kicks, and leg whips.

SPEED: 6–8 reps each: 20-, 30-, and 40-meter sprints. Walk back between reps, rest 3 minutes between sets. > Medicine-ball throws (8–10 pounds): 6 reps each overhead back, forward between legs, hip hammer throw (right and left), and squat chest. > Holding a seven-foot pole, 10 reps each of 16 different torso-mobility exercises (found in an old Finnish javelin textbook). > 4 rounds skips and jumps over 30-inch hurdles. For one, alternately jump a 30-inch hurdle, then laterally duck under a 36-inch hurdle. > Easy 400-meter jog on grass, ideally barefoot.

STRENGTH: > Holding dumbbells (25 percent of body weight total), 4 sets of 8 step-ups to an 18-inch box, alternating with 4 sets of 5 pull-ups. > Holding a 25-pound plate 6 inches from chest, 3 sets of 15 reps of walking lunges to Russian twists (lunge to one side, then twist torso to same), alter­nating with 3 sets of "wipers" (with plate at arm's length, rotate and arc arms from one hip to eye level to other hip.

COOLDOWN: 7 minutes of easy stationary biking; protein-and-carbohydrate-rich smoothie; then 10 minutes in an ice bath.