How to warmup to sprint faster, by Justjumari on YouTube. 1 min 23 s.
- Video length
- 1 min 23 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Start with 5 minutes of easy jogging to raise your body temperature and get blood moving to your legs. Keep the pace relaxed enough that you could hold a conversation.
Do leg swings on each leg: 10 forward and back, then 10 side to side. Hold a fence or wall for balance and keep the swings controlled, not forced.
Walk through lunges for about 10 metres, keeping your torso upright and your back knee soft as it lowers towards the ground.
Run high knees for 2 sets of 15 metres, driving each knee up to hip height with quick, light contacts on the ground.
Follow with A-skips for 2 sets of 15 metres. Stay tall, and think of pawing the ground with your front foot as you land.
Finish with 2 or 3 build-up runs over 20 to 30 metres. Start at about 60 percent effort and smooth your way up to 80 or 85 percent of top speed.
Rest for 2 to 3 minutes, walking lightly to stay warm, then begin your sprint session.
Tips and common mistakes
Keep the whole routine to around 10 to 15 minutes so you do not tire yourself out before the hard running.
Build-ups should feel smooth and fast, not all-out sprints. Save your maximum effort for the session itself.
Do the drills on grass or a track rather than concrete to reduce impact on your shins and knees.
Stop if you feel sharp pain or tightness that does not ease, and warm up longer in cold weather.
Questions
How long should a sprint warm-up take?
About 10 to 15 minutes suits most people. In cold weather, jog a few minutes longer and add one extra build-up run.
Can I skip the warm-up if I am in a hurry?
No. At the very least, do the easy jog and two build-ups, because cold muscles and joints are more likely to strain when you sprint.
Do I need a running track?
No. A flat, clear patch of grass or pavement about 30 metres long is enough for the drills and build-ups.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
