The volume of your warm up drills will be dictated by several factors, including: outdoor temperature, training experience, level of speed, injury history, age , distance and intensity, etc.
In other words, conditions like extremely cold temperatures or world class speed would require a more extensive warm up than otherwise might be needed under more standard situations.
But Im going to assume that A) youre not sprinting in Antarctica, and B) Usain Bolt is probably not reading this post in an effort to learn how to properly warm up for his next attempt at Olympic gold!
That being said, I will now give you exact guidelines that you can implement into your workout right away. These guidelines will be great for most normal conditions. This particular warm up (from start to finish) will take you approximately 10-12 minutes.
General Warm Up
Start by jogging approximately 400 meters. I know, I know, most of the new-age strength coaches out there say you should NEVER jog, because that can screw up your running mechanics. And my response to that is: hahahahaha!
That is complete nonsense. Jogging 400 meters will NEVER have a detrimental effect on your sprinting mechanics.
Cmon, thats like saying any activity except sprinting will screw up your sprinting mechanics. Based on this theory, even walking can have a negative effect on your training! Alright, before I go off on a rant (oops, I think I already did!), lets get back to business.
This short jog will prep your body for the drills to follow. These drills include:
General Prep Drills
These prep drills will simply prepare your body for the activity thats about to take place.
1) Jumping Jacks x 20
2) Push Ups x 10
3) Modified V-Sit Ups x 10
4) Prisoner Squats x 10
Dynamic stretches are unique in that they help to activate your nervous system while simultaneously reducing muscle stiffness. This effect is unlike most other forms of stretching.
1) Front to back leg swings x 12
2) Side to side leg swings x 12
3) Standing full hip rotations x 5 in each direction
4) Seated Hurdle Exchange x 12
5) Supine Eagles x 12
Running Mechanic Drills
Although most of you do not have a goal of mastering perfect running technique, good form is still important. Be sure to practice proper technique during this phase, as it will help encourage good habits while sprinting at faster speeds.
1) Marching As 2 x 20 meters
2) Skipping As 2 x 20 meters
3) Fast double As 2 x 20 meters
This is the final phase in our warm up. Here we will be gradually increasing speed on each acceleration. The progressive nature of these accelerations prepares your body in a very specific way for the sprint workout to follow. This greatly reduces the risk of muscular injury.
1) 1 x 30 meters @ 70% walk back recovery
2) 1 x 30 meters @ 80% walk back recovery
3) 1 x 30 meters @ 90% walk back recovery
Simple, right? Actually it looks worse than it is. Which is why I shot a video for you, demonstrating each and every drill described above. Here it is:
Alright, there you have it. You are now ready to crush one of the most effective workouts around. Stay tuned for Part 3 of this series, where I will give you actual workouts! You will learn:
? The exact distance to sprint for optimal results
? The work to rest ratio that delivers big time results
? The speed at which you should run each sprint
? The best time to perform your sprint workout
In the meantime, drop me a line in the comments section below. If you have any questions, please ask away, and Ill do my best to answer them in the next installment.
Dedicated to your success,