In the head-down acceleration phase, drive forward 15 meters. Follow this drive phase with 30 meters of an active zone, which is where you pull into a tall, upright position and pick up the speed. Close out the 30 meters with your fastest sprint. For the fly-in drill, make sure your foot is flexed upward and it contacts the ground directly under your hip. Perform two to three sets of three reps with three minutes between each one. For full recovery, take a five-minute rest between sets so each rep is at top speed.