You need to work at them, it wont always be easy, you may fall, but practise them and you will make huge personal time gains.

In these video’s you will see Ailbhe Carrol, www.ailbhecaroll.com being put through paces in 2010 at the Ul track.

Try practising these drills on grass first and when you feel confident move over to track and then your set for race day PB transition time.