Excessive Warming Up?

[100m001]

@teabagallday

So it seems to me that the less I warm up the faster I run my 55m. And after a thorough warm up, I saw my time get slower from trial to finals, even with a better start in the finals. Here’s what I do for my general warm up:

-Put on underarmour, t-shirt, basketball shorts, sweatshirt and sweatpants on over jersey
-4 min jog
-stretch checks
-sprinter drills ~10m each (a skips, powerful a skips, b skips, b skips every third, straight leg bounds, powerful straight leg bounds, carioca both ways, hi skips)
-build up #1, ~75% effort
-build up #2 ~85% effort
-build up #3 at full effort while relaxed
-ditch the sweats
-build up to full speed (in flats now)
-two three point starts
-blast out
-race

i was wondering if anyone had any input on this, because i don’t think i have a ridiculous amount of warming up, but my time is better by a whole tenth or two in meets that i have warmed up less for. maybe this could be a result of having a weak CNS. would that make sense? and if so, what would anyone recommend to change. obviously i should do whatever leads to the fastest times, but maybe should i cut out the “powerful” sprinter drills, and some of the runs before my race and just try to break a sweat then go? muscularly i can definitely handle this warm up, so i cant really figure out why my times seem to slow down from doing a warm up like it…

As for myself, under this CFTS, I can only run fast AFTER I run 1 or 2 20m sprints @ 95%. In other words, after I do that, I feel as if I switch my CNS on; and it stays on for hours.

In order to do the sprints, to turn on my CNS without hurting myself, the warm up aspect (slow jog), and the dynamic stretching is long enough to warm up my 200lbs body (at least 20min); and this lenth depends on the ambient tempature. So for example, if it’s cold outside I take a shorter warmup and if it’s hot I take the longer warmup I made out for myself.