What kind of warmup would u do before a 100 meter race?
Jog a bit around, stretch a bit, jog a bit more?
Personally, I do some strides, choppy running, general jogging ect…
Also, dynamic stretching seems to help. Especially remember to strech your groin!
Groin pulls = Ridiculously painful.
Pulling a groin as the last leg of a 4x1 relay is the worst 
.
Also, you might wanna do a few starts, to get yourself pumped up.
[quote]Tmmmey wrote:
Jog a bit around, stretch a bit, jog a bit more?
;)[/quote]
i wouldn’t stretch at all, since static stretching (if that’s what you meant) has been shown to decrease strength immediately afterwards.
like the poster above mentioned, a dynamic warm-up would be a good bet for you.
I generally use the two minute walk to the rugby field as my warm up.
I then start straight into my sprints and then wonder why my right hamstring and both my knees ache.
I think that there may be something wrong with my method though and wouldnt actually recommend it.
Down like, a package of Spike.
On a more serious note, jog for a few minutes. Then do a few dashes eventually gaining up to almost 100% speed.
Charliefrancis.com has a lot of great stuff gor sprinters. I would definitely check that forum out.
To answer your question, IMO:
-Jog a bit
-Dynamic stretches - I like the routine detailed in the Core Performance book and you can find the routine online also.
[quote]Helga wrote:
I generally use the two minute walk to the rugby field as my warm up.
I then start straight into my sprints and then wonder why my right hamstring and both my knees ache.
I think that there may be something wrong with my method though and wouldnt actually recommend it.[/quote]
Hey, where’d you find that warmup, I thought it was my secret!!! Although, I’ve actually recently made a revolutionary improvement to it, try jogging to the pitch instead of walking. It takes about half the time as walking, which means you have time for an extra beer or two before practice.
Cheers,
Jay
note: If you’re a prop, disregard the jogging advice, you have no business running outside of a match (although judging from your comment it sounds like you sprint voluntarily, so nevermind, you’re obviously not a prop)
A short jog. Stretch well. Assisted stretching is never a bad idea. Definitely some striders.
high knees, butt kicks, skip, light jog…then stretch…then do it again…then race