What This Is

This is a sprint-specific warm-up designed to:

• prepare the nervous system
• increase tissue temperature
• improve mobility
• activate sprint muscles
• prepare the body for high speed movement

This is NOT random stretching.

This is sprint preparation.

Signs You Need This

• you feel stiff early in practice
• your first sprint always feels terrible
• you pull muscles frequently
• your body feels “tight”
• you struggle with rhythm
• you don’t feel explosive until late into practice

Why This Matters

A sprint warm-up teaches your body:

• rhythm
• posture
• elasticity
• stiffness
• coordination

before sprinting at high intensity.

Most athletes either:

• under warm up OR
• waste energy doing random drills

A proper warm-up improves:

• performance
• mechanics
• injury prevention
• nervous system readiness

Benefits

• improved mobility
• better sprint rhythm
• improved acceleration
• better posture
• reduced injury risk
• improved elasticity
• increased nervous system readiness

How Often To Use

Before:

• sprint practices
• lifting
• meets
• plyometrics
• acceleration work

Warm-Up Routine:

Follow Along Video: (Warm up video routine)

Blood Flow

1 Lap Track Run

Dynamic Stretching

• Cat-Camel
• Lunge with T-Rotation
• Hindu Pushups
• Seated Knee Drops
• Side Elbow Plank and Reach

Mobility Drills

• Leg Swings
• Roll Back Straddle
• Eagle
• Scorpion
• Arm Circles with Forward Skip
• Backward Skip with Arm Swings
• Frankenstein
• Calf Sweeps
• Walking Lunges
• Backwards Reaching Skips

Activation Drills

• High Knees
• A-Skips
• B-Skips
• Quick Leg Cycle
• Skip for Height
• Skip for Distance
• Acceleration Bounds