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                                                    Jog Sprint Jog’s (JSJ’s)

                                                    Easy

                                                    JSJ’s (Jog, Sprint, Jog’s) are ran along the warning track or outfield fence.  Divide that distance into three segments. The first segment will be a jog, the second segment a sprint, and the third segment another jog. Pair the athletes up and start each pair at the foul line. The first pair begins with a jog. As soon as that pair begins their sprint, the next pair starts with a jog. After jogging, sprinting, and then jogging to the opposite foul line, the first pair turns around and rests until all athletes have reached their side. Then, the first pair starts a JSJ in the opposite direction and the rest of the group follows appropriately.

                                                    DC KEYS

                                                    1. Pair Up – Put athletes in pairs to add a dose of competition
                                                    2. Hug The Fence – discourages taking a shorter route, we’re here to get in shape
                                                    3. Consider Intervals – Control recovery times to get a heavier cardio workout
                                                    Supporting Drill Image

                                                    EXECUTION KEYS

                                                    • DIVIDE OUTFIELD FENCE INTO THIRDS
                                                    • JOG TO FIRST MARKER
                                                    • SPRINT TO SECOND MARKER
                                                    • JOG TO OPPOSITE FOUL LINE

                                                    DC KEYS

                                                    • RUN IN PAIRS
                                                    • HUG THE FENCE
                                                    • CONSIDER INTERVALS

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