The players should jog at 50% for the first 5 yrds (Black Line) and then perform the warm up activities for the 10 yrds in the middle section and then finish with jogging again (slowing down) during the final 5 yrds.
Wachezaji wanapaswa kukimbia kwa 50% kwa yadi 5 za kwanza (Mstari Mweusi) na kisha wafanye shughuli za kuongeza joto kwa yadi 10 katika sehemu ya kati kisha wamalize kwa kukimbia tena (kupunguza kasi) katika yadi 5 za mwisho.