Speed work is an essential part of any training plan. But higher-intensity running also puts more stress on your tendons, ligaments and muscle tissue. Andrew Kastor, coach of the Mammoth Track Club, recommends preworkout drills to help bridge the gap between the warm-up and the workout. Drills increase the range of motion in joints, which allows you to stride with less effort. Kastor says drills also fire up your nervous system, making it more efficient at controlling muscles.
Source: Pre-Workout Drills for Speed