We were scheduled for a track workout this week, but the last one made my quad hurt so I am not gonna do another one until I feel ready. I also didn't want to push it cause I got a quick, but intense massage on Tuesday, $30 for 30 minutes, and he really worked out my quads.
dynamic warmup
high knee skips
long jumps
line drill ( pick a line, jump over and back for 20 seconds)
tapioka
30 minutes of throwing
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