Change of Pace Conditioning Drill

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Change of Pace Drill:
Start with creating a line with four cones spaced out about 5 yd (4.5m) apart. The middle section between the two cones is the sprint zone, with the beginning and ending section the jog zone. The point of this drill is to run continuously and emphasize the change of pace. Down and back is considered one set. Complete for either 10 sets or you can complete for a set amount of time. Pay special attention to the burst of pace during the middle section and don't overlook the deceleration phase as well.