A good warm up!...?...!...?

Athlete Development
1

Ok guys I’m about to post up one of my teams warm ups, (we have different ones for different workouts). After you read and analyze i would like to hear some input on what you think of it. This warm up is geard towards’ exsplosive/speed days.

800m(1 skippin, 1 jogging)
Dynamic Flex:

  1. Back roll x3
  2. Back roll extension x3
  3. Full squat exstention x3
  4. supperman x10(same arms & legs, opposites)
  5. On knee quad stretch x3 up & back
  6. On knee quad stretch 1/2 way hold x3
  7. 3x10 angle sit ups
  8. 2(side lyingleg cycle front then back x10)
  9. 2x20sec sitting arm sprints
  10. Donky series

(-Only do two from each section-)
1.Skip
2.Walking high knees
3.A-skipps
4. run lunges

-Variations: 30m(15m segments) slow to fast-
1.toe taps fast
2. short to long bounds
3.High knees
4. Butt kicks 1/2 hamstring

-Transformers: 30m(15m segments)-

  1. Toe taps for distance into sewing machine
  2. Stable ankle pops into buttkicks knees in front
  3. Backwards running into carioca

-Stride in line series 40m-

  1. High Knee then run out x2
    2.Toe Taps for distance then run out x2
  2. Bounding then run out x2

P.S. Personally i would like to incorperate some static stretching.

2

How long does this warm up take?

3

Usually 30-45min

4

I think this warm up is overly complex.
Don’t you want to warm up in practice in a way that you would warm up for competition? Not sure if you’d want to do all that for competition.

I noticed you’re mixing things rather than progressing from simple elements to faster/more intensive stuff.

I’d put the static stretching right after the 800m jog

I would think your dynamic flex part is fine where it is.

Then why don’t you do all your skips in the following order:
butt kicks > A’s > B’s > running A’s (and if you want > running B’s > straight leg bounds)

And then get into bounds and other plyometric-related exercises.