I have read many different ways to warm up. Some say do light stretching, then your jog. Others say do muscle and joint rotations and then the jog. Others say jog and then do all stretching. What would you guys suggest?
What do you guys do for the “jog”? I have heard three different ways: One is the 800m/1600m jog at a steady but maintainable pace. To go along with that I’ve heard that you should try to increase your speed on it every week. Another way I’ve heard is 400m ins and outs for a total of 1600m. You stride fast the curve/straight and walk/jog the opposite. Rest 2 min. b/t reps. The last way I have heard is 400m buildups for 1600m. Walk 100m, jog 100m, stride 100m, very fast pace/almost sprint 100m. Rest 2 min. b/t reps. What do you think is the best way (for a 400 runner)?
How about the overall warm up? I was going to do an 800m jog, followed by a few (6-8) static stretching exercises, then 2x100m strides, followed by dynamic stretches/form work, then 2x100m strides, finally 2x30m buildups. That is on tempo days. CNS days I would drop the 2nd 2x100m strides. How does that look to you guys? The cooldown would be a 400-800m jog followed by a lot of static stretching and finally 2x100m strides.
What do you guys think about doing jump rope drills as part of an extended warm up on tempo days? Maybe a circuit of about 6 exercises to increase foot speed/coordination and decrease ground contact time. I felt this would be a great idea for tempo days because it is light, effective, and can really help get the body ready to go. Not on CNS days because all energy should be spent on the workout.
My main thing is that I like feeling REALLY warm before workouts, especially on CNS days or else I feel like I do not run as fast as I could defeating the purpose of practice, in essence. That is just me, though.
Any thoughts on this stuff, guys? Any comments would be appreciated. Thanks.
You can do light joint rotations before you jog. But Im not sure if there is any need for this.
But basically I would jog 800m slowly just enough to raise your body tempature and heartrate. Then do some pnf streching combined with some light ballistic stretching. After you strech you might want to do some very light leg swings,hip,arm,and shoulder rotations or any other types of joint rotations. Then you ready to begin your workout.
-I jog 800
-Static stretch
-Jog 400
-Do drills (high knees, buttkicks, A’s, B’s, Karioka, Bounding, Straight Leg Bounding, Backwards running, Walking lunges, jogging Hamstring stretch)
-Put on spikes
-Leg swings
-Static stretch a little more
-a few drills and acclerationS and 1 or 2 buildups in spikes
Careful with the skipping it can cross over into plyometrics easily and cause CNS/muscular fatique. I would do it at the end of a speedworkout in very limited quantities at first.
I really hate warming up- even though i still do it.
I have never been clear on this but:
how should a jumper warm up versus a regular sprinter?
How many “popups”, or full out jumps should one do before competetition starts? At the moment i just do a few pop ups and some extra bounding and im set. Anything else?
I really hate warming up- even though i still do it.
I have never been clear on this but:
how should a jumper warm up versus a regular sprinter?
How many “popups”, or full out jumps should one do before competetition starts? At the moment i just do a few pop ups and some extra bounding and im set. Anything else?
thanks, i know chris i was asking a separate question (good luck on the 26–im competing on the 12 here at home.
Originally posted by TJ2K
[b]I really hate warming up- even though i still do it.
I have never been clear on this but:
how should a jumper warm up versus a regular sprinter?
How many “popups”, or full out jumps should one do before competetition starts? At the moment i just do a few pop ups and some extra bounding and im set. Anything else?
four laps of 10 warm-up jumps>buildup 100m>walk50m
(prisoner squats, highland flings, front lunge, side lunge, jumping jacks, wide outs, thrusts, speed skators, singleleg squats, mongul jumps, star jumps)
hip mobility circuit x 10 reps (use ankle weights if available) (ham reach, sl reach, sl lift, sl side lift, sl inside lift, prone sl lift, skydiver, trail leg circle foeward and backward, fire hydrant, russian hamstring, double leg hip thrust on wall, single leg hip thrust on wall)
2x100 build-up(1/2effort) body position focus
static stretch hold 15 sec(cross leg ham, stork stand, sl calf stretch) low skip and stoop back 50 meters, walk 30 meters
dynamic mobility circuit x 10 reps
(head circles, trunk circles, hip circles, lead leg pick-up, trail leg pick-up, iron cross, scorpion, groiners, {inverted bicycle, horizontal scissors, long scissors, rock back into inside hurdle seat with chair stretch 15sec.btw.each}, parellel leg swings, perpendicular leg swings,trail leg windmill foward and backward, hurdle seat change)
2x100 meter build-ups (3/4 effort) recovery mechanics focus side slide backs changing directions at 30 meters
Sprint exercises 3 X 20 meters each
(ankling, butt kickers, A-skip, long backwrd striding, karioka) for 30m (shake-ups, straight leg bounding, single fast leg)
2 X 100 meter build-ups (7/8 effort) recovery mechanics focus side bound back changing directions at 40 meters
6 X 50m alternate straight leg bounding / fast leg
The meat of tlhe training session
Full and complete static stretching program
(hanson back exercises, stradle stretch, over-under stretch, butterfly stretch, inverted butterfly stretch, chair stretch, hurdle seat stretch (front and back), pretzel stretch, stand straddle stretch, hand through the legs stretch, hands behind the back stretch, adduction squat, ad squat toe up, sprinter stretch, figure four stretch, cradle the baby, plough X 3
Loren Seagrave’s Warm up: There are 3 sections of exercises - Body Weight exercises; Muscle Activation; Daynamic Mobility. For a competition warm up, one chooses 5 exercises (x 5 reps each) out of each section. Inbetween the BW-exercises, the athletes do a 40m run-through at 50%. After the Muscle Activation Exercises, 3 x 40m (75%) with active return (e.g. skips). After the Dynamic Mobility exercises 3 x 40m at about 85% - 90%, with active return.
The names of the exercises are very interesting, BUT you have to be present at a course (e.g. IAAF Level 2 - Sprints and Hurdles), to understand what most of the exercises are.
My athletes use this type of warm up with great success. Sometimes I use the “full warm up” with ALL the exercises as a circuit training.
Sorry - I cannot explain each exercise!
The previous explanation of the warm up (by THE ONE?) was not correct. Maybe this is your idea after you have watched Speed Dynamics? I have been at a course where Loren Seagrave was the head coach - thus … personal experience!
Originally posted by sprint_coach
The previous explanation of the warm up (by THE ONE?) was not correct. Maybe this is your idea after you have watched Speed Dynamics? I have been at a course where Loren Seagrave was the head coach - thus … personal experience!
Looking at Speed Dynamics… you think I would put his name under the title if it was not his work/words? When you assume, you make an ASS of U and ME. I am trying to be light about this, but I am really pissed you would say what I posted was incorrect when I have the exact literature he sent me in my hands. What I posted had a copyright date 1995, so things may have been different at the course you attended and got your “personal experience”.:mad:
Calm down, boys, I just wanted to know about warm ups. I like the setup for the pre-competition warm up, but if I don’t know what exercises to do, then it’s worthless.
It would be impossible to explain all 40+ exercises. If you want to learn more about this way of warm up, I can try to explain 5 or 6 each, out of all three sections - the exercises that my athletes use most. Then you will be able to try it out - and see if it works with you as well.
Not what you are doing