• Skip to main content
  • Skip to primary sidebar

Track and Field

Coaching

  • Running
    • Sprinting Videos
    • Sprinting Articles
    • Distance Articles
  • Jumping
    • Jumping Videos
    • Jumping Articles
  • Throwing
    • Throwing Videos
    • Throwing Articles
  • Articles
  • Members Only
    • Member Sign In
  • Store
Warm Up Routines For Athletes

Warm Up Routines For Athletes

By Digital Track and Field

Active Stretching Exercises For Athletes

Sample exercises for proper warm up for athletes participating in explosive activities. These exercises can also be used in a speed development program: here is a sample of an off season speed plan

Warm up activities demonstrated in the video:

  • Active hamstring stretch
  • Walking straight leg kick up
  • Walking quad stretch
  • Walking leg cradle
  • Walking in-step stretch
  • Walking single leg RDL
  • Walking inchworm

Why Warm Up For Exercises?

Warm up drills designed to increase body temperature, improve blood flow to the muscles, improve body awareness, stimulate the nervous system, create greater range of motion in the muscles needed for the training session and decrease the risk of injury.

In track and field, throwers usually perform 400m – 600m of active warm up exercises broken down into 10 exercises at 40m – 60m each. Sprinters and jumpers generally warm up with 800m-1,000m of exercises and include more explosive exercises near the end of the warm up routine. Distance runners often used active warm up exercises to warm up before or a after an easy run or at the end of a workout to develop strength or flexibility.

The warm up will include general and specific exercises and help develop the five bio-motor abilities:

  • Strength
  • Speed
  • Endurance
  • Flexibility
  • Coordination

Daily Warm Up Progression

The warm up routine will start with general movements and progress to event specific preparation.  Athletes start with general exercises and flexibility then advance to more specific preparation. The exercises move from lower intensity controlled activities to higher intensity dynamic elements.

Here is a link on daily warm up routines

Warm Up Organization

Warm up design is important as training design.  Each warm up should have a theme and purpose to help develop bio-motor abilities; event specific needs and prepare for the training session.

Building endurance, flexibility and coordination are common themes in the general preparation phase. The focus on speed and strength is commonly developed during the warm up in the competition phase.

Event specific training is done year around, starting with specific endurance  during the specific preparation phase then specific strength during the competition phase. Finally, specific speed is refined during the peak phase.

Warming up properly will help an athlete prepare for the activities during the training session but can also add strength, speed, flexibility, coordination and endurance depending on how the routine is implemented.

Need an Off Season Speed Plan?

https://digitaltrackandfield.com/off-season-speed-training/

Coaches Share with Your Friends

  • Click to share on Facebook (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to print (Opens in new window)

Filed Under: Coaching Articles, Sprinting, Warm Up

About Digital Track and Field

Coach education from high level coaches, giving you a competitive edge.

Primary Sidebar

Your Cart

Topics

  • Coaching Articles
  • Distance Running
  • Hurdles
  • Jumping
  • Sprinting
  • Strength
  • Throwing
  • Warm Up
  • Privacy Policy
  • About Digital Track and Field
  • Store
  • Home

Copyright © 2019 Digital Track and Field

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.