Unfortunately, in training and competition, tightness and soreness is a hindrance and without a proper warm-up you could be wasting precious practice time.Ī “one size fits all” approach should be avoided and each athlete should tailor the warm-up based on the respective sport. Before having a quick break and embarking on the other exercises.What is your typical warm-up routine? Or, perhaps a better question is, do you have a warm-up? So many of us are guilty of squeezing in a quick gym session and cutting the warm-up short or eliminating it altogether. Performing your 10 minute jog and then going seamlessly into high knees for 30 seconds, before switching to butt kicks, then finishing off with some high knees with sprint arm action. This means that you will be able to let the movements flow into each other. Once you have performed this warm up a few times it should become second nature to you. Tiring out your muscles rather than activating them. It won’t do you much good, and current scientific consensus seems to indicate that static stretching can actually have a negative effect on performance. Try to avoid static stretching as much as possible. If you try to run a 100m race you won’t go very fast, and if you try to sprint a 1500m you won’t go very far! Just keep in mind that sprinting and running are two very different exercises with separate skills required. So there you have it, a sprinting warm up that you can easily adapt to suit your needs and follow before any form of sprinting.
You can improve this with a toe walking drill, this is where you get up onto your tip toes and walk like that for 20 meters, then you turn your toes out slightly and walk another 20 meters, then you turn your toes in slightly (still on your tip toes) and walk a final 20 meters, before dropping into a normal sprint position and finishing the last 40 meters with high knees. If you watch this video from Shane Paul Neil, you will see the way a sprinters’ foot should land on the front pad of the foot with the toes pushed upwards. Whereas most runners follow heel toe drills to get them the perfect running gait, sprinters have to adapt this to suit their sport. So a sprinters running drills will vary slightly from a middle or long distance runner. Unlike regular runners, sprinters try to avoid landing on your heels and instead try to land on the toes. One of the most important part of sprinting correctly is establishing a correct running gait. You’ll also see the butt kick and high knees demonstrated, which we mentioned earlier in this article. Kings Sports has a really good article that describes these movements. To make it dynamic you can perform a walking quad stretch, or deep lunge. So a quadricep stretch will stretch the quads (obviously) but this is static. Our sprinting warm up section has already covered a lot of the most common dynamic stretches for sprinting, a dynamic stretch is any movement that actively stretches the muscles required. Other than that it should be exactly the same. We’ll drop bodyweight squats from a maximum of 20 to around 10. 400m Warm Up Excercisesįor this sprint warm up we will perform the same exercises in the same order, but instead of jogging for up to 10 minutes we’ll stick to 5. It can still be long, but you want every bit of energy for this race. So following our rule of “the shorter the event, the longer the warm up” means that our warm up should be slightly shorter. Depending on your abilities a 400m race can last for up to 2 minutes. 400m is right at the end of the sprint spectrum.
High Knees With Sprint Arm Action 30 secondsĪ 400m race can be warmed up for in a similar way to the dynamic warm up for sprinters we just mentioned.īut what you have to remember is that a 400m race will last much longer than a regular sprint.
#Long jummp warm up drills free
Feel free to move some exercises around, or drop ones completely, remember that every sprinter will use a different routine and it is about what is best for you personally. Now to put all of these exercises into a quick warm up for sprinters.
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