Long Jump to Sprint
Stand with feet about hip-width apart. Pick a point on the floor in front of you and commit to jumping past it. Now, brace your core as you lower down to a jump preparation position. Pause briefly at the bottom of the movement and explosively jump up and as far forward as you can. Land softly and back-pedal to the starting position as fast as you can. Continue repeating the jump and run pattern. No room to go long? Jump up as high as you can, then sprint in place.