I hope this’ll help in some way, Carl because that was one heck of a post! This is what Coach’ll usually have us do for WUs and CDs:
Warm Up: 800m jogging, A skips, B skips, C skips, quad walk forwards and back, Grapevine, shin walk, tiny jumps in place-10 jumps with maximum height and effort, we call these “Little Babies” and “Big Babies”. And then we’ll jog over to the fence surrounding the track and continue with dynamic stretching. Legs swings beside the fence and facing the fence. Trunk twists. Drop down into a static squat position, “Sumo Squat”. Some of us like to mix things up and make it a little more dynamic by sumo wrestling xD Then we’ll finish things off with some static stretching: hip flexor stretch, glute stretch, hamstring stretch, and on lazy days we’ll bask in the sun for a good bit with the California Stretch..just lay back and enjoy the view. If the season’s really early, Coach’ll have us do some light plyo activities to really get things going: 50 yards bounding for height and for distance, 50 yards backwards, 50 yards sprint, and the most challenging for many of us..skipping. Most of us we’re deprived of a decent childhood.
Cool Down: We’ll just usually jog 800m-1600m and then do the same static stretches we warmed up with.