Dynamic Warm-Up Progression Drills

 

Barefoot Preparation

 

Tip Toes

Tip Toes Backwards

Tip Toes in

Tip toes out

Arches (in/out)

Sides

Heel Walk

Toe grab shuffle

 

Joint Mobility

 

Ankle Circles

Knee circles

Hip circles

Trunk rotations

4 way neck stretch

Elbow circles

Wrist circles

 

Continuous motion – 30m  “A” skips

 

Arm swings

Arm circles (forward, back)

Big Hug

Punches

Windmills (L forward, R back)

Side slide

Carioca

 

Dynamic Stretch

 

Zombies

Quad Stretch

Periformas stretch

Single leg toe touch

Forward lunge

Backward lunge

Butt kicks

High knees

Fire Hydrant to each side

Fire Hydrant hip circles

Three point extender

Straight leg reach

Iron Cross

Scorpion’s tail

Scissors and splits

High low bicycle

Hamstring stretch

Hurdle seat rollover

Leg swings

 

Hurdle mobility

 

Straight leg skipovers

Bent leg skipovers

Right leg skipovers

Left leg skipovers

Single leg hop w/switch

 

 

 

                       Sprint/Jump Event Warm Up for Meets

 

When we get to a meet the entire team will do a brief warm up led by the captains. You will then need to warm up again, and possibly a third time depending on when your event takes place. Jumpers may have to get their marks right away. Allow yourself 20-30 minutes to do this warmup. But sometimes things slow down during a meet, so it may take longer than you anticipated. In that case you need to keep moving with drills. Don’t just stand around. Do them in the following order.

 

Do an easy jog for a few minutes.

 

Do “A” skips (arm swings, big hugs, arm circles (front and back))

 

Do quad stretch, periformas stretch, single leg toe touch, fire hydrants to each side, fire hydrant hip circles, and hamstring stretch.

 

High knees, butt kicks, carioca (high and low),  straight leg shuffle, fast legs.

 

As you get closer to your race do A/C skips with a partner, and some short 20 meter sprints.

 

If your jumps or hurdle coach has other warm-ups specific to your event you need to do those. Check with your coach to see if they want you to do all of these plus event specific warm ups, or if you should substitute.

 

If your next event follows closely behind the one you just ran you don’t need to do these all over again, but you do need to do the fast ones again. If you have an hour or more to wait you’ll need to do it all over again.

 

Warming up won’t make you tired, but it will enable you to run faster and avoid injury.