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Sprint Warmup Routine

The Pre-Sprint Warm-Up Routine is designed for competitive sprinters and takes approximately 20 minutes, divided into four stages: General Warm-Up, Dynamic Mobility, Activation Drills, and Strides & Build-Ups. Each stage includes specific exercises aimed at raising body temperature, loosening joints, activating sprint muscles, and priming the nervous system. It emphasizes the importance of avoiding static stretching before sprinting to prevent injuries.

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2 views2 pages

Sprint Warmup Routine

The Pre-Sprint Warm-Up Routine is designed for competitive sprinters and takes approximately 20 minutes, divided into four stages: General Warm-Up, Dynamic Mobility, Activation Drills, and Strides & Build-Ups. Each stage includes specific exercises aimed at raising body temperature, loosening joints, activating sprint muscles, and priming the nervous system. It emphasizes the importance of avoiding static stretching before sprinting to prevent injuries.

Uploaded by

vickyvicky62662
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Pre-Sprint Warm-Up Routine

Used by competitive sprinters before 100m training/races | ~20 minutes

STAGE 1: General Warm-Up (Raise Body Temp)

Exercise Duration/Reps

Easy jog (light pace) 5-6 minutes

Easy skipping in place 1 minute

STAGE 2: Dynamic Mobility (Loosen Joints)

Exercise Duration/Reps

Leg swings (front-back) 10 each leg

Leg swings (side-side) 10 each leg

Walking lunges with twist 10 steps

Walking knee hugs 10 steps each leg

Walking straight-leg kicks 10 steps each leg

Hip circles 10 each direction

Ankle rotations 10 each side

Torso twists 10 each side

STAGE 3: Activation Drills (Fire Up Sprint Muscles)

Drill Distance/Reps

High knees 2 x 20m

Butt kicks 2 x 20m

A-skips 2 x 20m

B-skips 2 x 20m

Carioca (lateral cross-step) 2 x 20m each side

Straight-leg bounds 2 x 20m

STAGE 4: Strides & Build-Ups (Prime Nervous System)

Drill Distance/Reps

Build-up strides (60% to 90% effort) 3-4 x 40-60m


Standing starts (light, technique focus) 3-4 x 20m

Why this order matters: Jog first to raise body temperature and blood flow. Dynamic stretches loosen joints without
reducing power (never do static stretching before sprinting - it can weaken explosive output). Drills activate the exact
muscles used in sprinting. Build-up strides prime your nervous system to fire fast, so your first real sprint is already at
near-top speed.

Total time: Around 18-22 minutes. Don't rush it - a proper warm-up prevents hamstring and calf injuries, which are the
most common sprinter injuries.

Rule of thumb: Save static stretching (holding a stretch) for AFTER your sprint session, not before.

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