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

EQUIPMENT LIST