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no I wrote a book right it's called by a game and it's free click the link down there you got all they don't know what you are watching here is in off the court off the court workout that I like to do at a field where I get to work on some speed agility endurance conditioning so this is not just on long distance conditioning the short distance conditioning so what you're looking at right now is it's my warmup so I was doing a little bit of a run forward then run backward by the time you actually this video actually starts I'm doing the backward right now I'm doing some butt kicks I'm lifting the heels up lifting the heels up to the but that kind of loosens up the hamstrings and if you're going to be doing any type of activity that requires a lot of running and running fast you need to make sure you loosen up the hamstrings last thing you want to pull a hamstring while you're running now