SPRINTERS: Warmup 10 minutes or 1 mile. Run 6-10 x 200 meters quick (or run 35-40 seconds sprints) with a 2-3 minute rest. Warmdown 10 minutes. You can do this on the road or on a tread mill or exercise bike.
THROWERS: do agility drills and dry glides, and dry power throws. Weights or pushups/abs.
Jog 5 -10 minutes and do plyos if possible. Or run 20 minutes on treadmill or exercise bike.
