Warm-Ups for Sprinters
Sprinting requires maximal effort with rapid limb movements. Therefore it is important to be well warmed up to perform well and also to avoid injury. The warm up for sprinters should be done before each exercise session - whether it be races, on the track training sessions and gym workouts.
runner performing a warmup stretch General Guidelines
A warm-up for sprinters should begin with some light activity to increase blood flow to the muscles. The next phase of the warm-up is to stretch the muscles and joints. This will be achieved initially by passive stretches followed by active stretches specific for the sprinting action.
Example Sprinters Warm-Up
- 3 laps of the track at a slow run.
- 10-minutes of stretching involving dynamic and static stretches (e.g. lunges, quad stretch, calf stretch, side bend).
- 40m drills including lifting knees up and kicking heels backwards.
- Run throughs over 30-40 meters - gradually increasing the intensity from 50% effort to maximal sprint.
- Accelerations over 10-20 meters, including practicing taking off at maximum effort.
Considerations
- You may need to modify the procedure and length of the warm up depending on the environmental conditions. In warm conditions, the subjects may already be somewhat 'warmed-up', but should still do the stretches and run throughs. In cold conditions they will obviously need an extended warm up. You may also need to modify the warm up depending on what facilities and the amount of time you have available.
- You can modify the distance of the run throughs and accelerations to more closely match the race distance.
Related Pages
- Warming up for speed fitness testing
- Athletics fitness testing
- Speed fitness tests
- More Warm-Ups for Sports
- See the complete stretching list
- Fitness testing for sprints
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