Setup: 400 meter track. Run counter-clockwise.
Position: Standing start.
Execution: A strong 400 meter run/sprint. If the athletes are new to the 400, coach them to use the first curve to build up speed and then "float" or stride the back straight. When they get into the second curve, tell them to make sure their breathing is deep and to get their elbows back and their knees up. Once into the home straight, it's guts, so go fast.