Contoh warm-up yang wajib (10–20 menit) Jogging ringan 5–8 menit Dinamis: leg swings (depan/ke samping) 10/leg, walking lunges 10 langkah, high knees 20 m, butt kicks 20 m Drills (2 set): A-skips 20 m, B-skips 20 m, cari keseimbangan 2×20 m 2–3 build-ups (50–80 m) bertahap hingga 80% kecepatan Latihan kecepatan (contoh sesi) Sesi sprint pendek (acceleration): 6–10 × ... https://iconplayy1.online