Hi guys,im new here and i have a complicated question about sprints.Can someone tell me how do i have to warm up before sprinting,so i prevent injuries?I found some information on the internet,but nothing particular like what exercises exactly to do and in what order?something like a warm up routine?i hope u
ll be able to help me
cheers
5 min jog, fire hydrants, leg swings (side to side, forward and back).
DeFranco training has some good articles related to sprinting/ warm ups. Look for Nate Greenās article about going to Defrancoās training facility some good tips on setting your body up on the sprinting line.
3X30 butt kickers
3X30 high knee kicky things
3X30 both sides lateral running
3 to 5 build up sprints
Then get in to the meat of your workout.
This warm up has kept me from popping anything. Just donāt do sprints everyday. Take a day off here and there to let the hammies, quads, and groin recoup.
All of these are great suggestions. If you are new to sprinting, but aware that you will be more sore than normal, but its great stuff.
Itās more of a complete program but thereās a very good hip/lower body dynamic warmup and such from that I like to use.
Itās by Kelly Bagget, check it out hereās the link.
This is helpful for me too as Iāve just started doing sprinting for weight loss. Left quad is very tight right now.
This is helpful for me too as Iāve just started doing sprinting for weight loss. Left quad is very tight right now.
all these are good but hereās what i do and i havent had problems
dynamic warm-ups 5 min. (lunges/side lunges/leg swings etc.)
if i still feel tight some light static stretching especially ankles/hips
a couple glute exc. to make sure their firing to help prevent hamstring pulls (glute kickbacks and others)
Why donāt you try some hill sprinting to work your way into sprintingā¦ it will teach you better body mechanics with a reduced chance of injury, eg. reduced foot strike and braking which is hard on the hamstrings and knees. Hill sprinting forces you to drive your knees up higher, improves the firing of your flexors and qlutes, reduces over extension of the hamstrings, and will definitely improve your arm swing motion.
You will find yourself pumping your arms harder with your hands up higher on those last sets of hill sprints which is an important technique to master for those track sprints.
Be forewarned hill sprints can be brutal and have been known to make one tougher and stronger!!! Good luck.
Thank u guys,u r great.That was what i needed.I will try all of the stuff
[quote]Dan1990 wrote:
for sprinting you need a long warm 30min to 45min warm upā¦
- YouTube [/quote]
For the recreational sprinter with about 20 minutes for a workout this isnāt practical. But, a good warm up is definitely important regardless of your workout duration. Do what you can to protect yourself. Build ups are excellent and keeping the sprints under 20 yards or meters helps to keep you from injury if you are constrained by time.
when i was training at CP they had their people not so much āSprint!ā but start with a quick jog and slowly increase speed as part of their warm ups. i forget if there is an official ānameā to thatā¦but there ya go.
[quote]B rocK wrote:
when i was training at CP they had their people not so much āSprint!ā but start with a quick jog and slowly increase speed as part of their warm ups. i forget if there is an official ānameā to thatā¦but there ya go.[/quote]
That is a build-up.
Hereās my typical sprint warmup:
Jog 1 lap (400m)
Jog another, with alternating various arm swings throughout to warm up the upper body as well.
Dynamic stretching (more arm swings, torso twists, leg swings)
~10 minutes of static stretching
2x20m of each of the following:
High Knees
Short, fast skips
Exaggerated skips - jumping as high as you can
Butt kicks
Short fast kariokas
Long step karioka (step as far as you can when you bring your trailing leg around the front)
High knees variation (every third step open up your right leg as you bring it up, getting a good dynamic groin stretch, do the second one with the left leg)
95% sprint from 2-point stance
95% sprint from 3-point stance
95-100% sprint from 4 point stance
2-4 100m buildups (start with a jog, finish at ~95%)
More static stretching of any sore/tight spots
Ready for workout.
This warmup will frequently last longer than the actual workout, but combined with more stretching afterward it is a great way to stay flexible, agile, and injury free.
Check out Joe DeFrancoās site. His warm-up listed there for the track work for āskinny bastardsā (obviously paraphrased) is awesome. I use it all the time. Itās also good for testing your vert.
Nick