McMillan's warmup protocol replaces jogging entirely with skipping and slow striding, repeated eight times over 15–20 minutes. Skipping mirrors sprinting's stiffness at the ankle, knee, and hip while keeping the body tall and bouncy, whereas jogging teaches the ankles to roll and the posture to collapse. The skipped gait is a direct rehearsal for sprint mechanics, not just a heart-rate raiser.
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