Acceleration/deceleration course

Acceleration/deceleration.

The athlete accelerates to a maximum then decelerates almost to a stop, then repeats this within a relatively short distance.

  W sprints. The athlete sprints forward to the first marker, then back pedals to the second, then forward to the third and so on. Box runs. Running both clockwise and counterclockwise, the athlete runs around four markers set in a box shape concentrating on abrupt directional changes at each corner.      

3.9 Act out the conversation below.