Warm up, stretching, etc.

Expert Discussion Advanced Sprint Training
1

Ok, I was curious if anyone had ideas or some stuff about my warm up and stretch routine before training.

I consists of this:

  1. 2 lap warmup run

  2. Stretches

  3. Some movement things:
    a. High knees
    b. Butt kicks
    c. high skips
    d. normal skips
    e. leg crossovers (going sideways)
    (a, b, and e are done twice for 20 reps)
    (High jumps/skips are done for 8 once)
    (Normal skips are done for 10 once)

Now, what else should I do? Any running drills before training? Any more movement drills I should add? My stretching is fine, it just everything after it that I am concerned about. What, if anything, should I add?

2

maybe add some dym flex, builds, jumps and blk starts or overspeed starts…

3

Not sure if I’m right, but I’ve always done dynamic movements before static stretches to get more blood flow. Is that what others do or am I going about it incorrectly?

4

Not sure if I’m right, but I’ve always done dynamic movements before static stretches to get more blood flow. Is that what others do or am I going about it incorrectly?

I’ve always done warm up run, stretch, then dynamic movement. That is what I see everyone else do as well. Can’t say if your wrong or right, but can say that is the way I do it and the way I’ve seen others do it.

5

yep u r right, static then dym .

6

Depends what do u cosider to be dynamic… I do joint rotations (hips cirles/arm circles) before stretch and they could be cosidered dynamic activity (reduces friction/viscosity/thightness in joints). After stretch I do dynamics drills and kalistenics…
Here is one interesting link (video) I found on the web about dynamic warm-up
http://www.google.com/url?sa=t&ct=res&cd=18&url=http%3A//orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm&ei=44zoQ--gBaXcReDI4OUB&sig2=4zTcZx0MG4-y9ThX5QCXnw

7

some run throughs at the end working up pace would be good.
also, from what charlie was saying the other day about stretching, dont just sit there for 15min doing static. interspread them throughout the warm up. keep warm. dont try to get flexable from doing the stretching, do them to feel loose. holding for i think it was 10sec.