The shape of a running warm-up used at club academies from Switzerland to the Bundesliga: eight short drills, each 15–20 metres and back, that wake up the exact skills fast running needs — active feet, tall posture, arms that help, and a foot that lands under you instead of out in front. Do it before sprint work, before matches, or on its own.
Three rules carry the whole thing: stay off your heels (front of the foot, always), stay tall (the drills fall apart the moment you slouch), and let the arms run (they drive the legs more than you think).
progression. none of these are about speed — precision first, always. when a drill feels automatic, do it a touch quicker while keeping it exact. barefoot on grass for the first drill now and then wakes the feet up properly.
background: how much training is too much?