Track and Field Warm Up Phases

Warm Up Phases

Designing the start of a practice session for athletes includes warm up drills to prepare for the activities of the training session. The warm up is broken up into three phases.

Phase One- Low Intensity Exercises and Flexibility (4-6 minutes)

The start of the warm up is active with low intensity activities, such as arm circles, easy skipping or walking toe touches. The initial exercises are controlled, focusing on raising the body temperature slowly and developing a full range of motion from head to toe. The exercises are stationary or up to 30 meters in length. The recovery between exercises is about 10-20 seconds and the first phase of the warm up is about 3-5 minutes.

Phase Two- High Intensity Exercises (3-5 minutes)

Then the general activities will increase intensity and speed. Athletes will advance from the initial low intensity active exercises to more dynamic movements, such as A- skip, high knee running, bounding or medicine ball throws. The exercises during the second phase of the warm up  range from 20-40 meters, with a walk back recovery.

Phase Three- Event Specific Exercises (5-10 minutes)

The final phase of the warm up is event specific preparation activities. Coaches can add specific elements to the final phase of the warm up to develop speed, strength, or technique.

Warm Up Exercises