How to Warm Up Before Sprinting (4 STEPS)

[@prabalsingh8820]

This dude gave his research for free . Respect bro

[@TheSprintProject_]

That's what it's all about 🙏🏻

[@PerfactUniversity_369]

💜🇮🇳💜

[@pauldoyle3771]

@@TheSprintProject_ , you don’t meet many like yourself . Big thank you for the clear information!!

[@hamoodstaryg1176]

fr

[@jabarjohndikgang9862]

@@PerfactUniversity_369 a

[@wojtekimbier]

*Step* *1* 0:40 Jogging around 5-10 minutes w/ proper running technique *Step* *2* 2:15 Dynamic stretching: 2:30 Crouched walking 2:42 Quad kickbacks 3:02 Hamstrings bent over reaches 3:14 Lunges w/ arms up 3:23 External shoulder rotations 3:39 Glutes steps w/rotation 3:47 Lower back step overs 4:00 Side lunges *Step* *3* 5:30 Sprint drills: around 2x each 5:50 Acceleration foot strike 6:15 Upright A-Step w/ arms up 6:30 Bent over start arm swings *Step* *4* 7:13 Incremental sprints around 10x

[@TheSprintProject_]

You’re an MVP for this

[@wojtekimbier]

@@TheSprintProject_ No u

[@wojtekimbier]

@@TheSprintProject_ I was writing this down for future reference for myself so I figured, might as well post it in a comment haha

[@Aesthetic_Al]

8:22 Hitting the like button

[@kfearless5891]

Goat

[@gbetter]

Fantastic video. I appreciate the quality production of it as well as the meticulous breakdown of the various components of sprinting 🙌

[@TheSprintProject_]

Thank you, I'm glad you enjoyed it, seems like the meticulous research was well worth it!

[@Markph7]

Dude, this is awesome. I am a 62-year-old tennis player and as we know muscle firing slows down as we age and this warm-up has helped me improve my speed without getting hurt. The only thing worse than being slow is injuring yourself trying to get faster.

[@maximosalon6250]

Dang bro u look damn well for 62

[@AutomticHeart]

Watching sprint warm up videos are an essential part of my routine. Followed by a double cheek slap and I am ready to go!

[@TheSprintProject_]

Haha

[@javierherrera5616]

Excellent job! I’ll follow your well researched advice. I almost hurt myself the other day by not doing the proper drills and warm ups. A lot of prep work for something that takes seconds to do. Wow!😊

[@TheSprintProject_]

Yes taking a small amount of time to properly warm up can make a big difference, thanks for watching!

[@mihaU1]

Lol, same here. I definitely underestimated warm-up and now my hamstring pays the price. Fortunately, that ain't too severe so hopefully, in a couple of days I will be able to try this proper warm-up!

[@armindersohal4788]

The warm up drills on this video are amazing!

[@MrTsinobmort]

Great video. You’ve done your homework, and present information without wasting anybody’s time.

[@TheSprintProject_]

Thank you, and yup that’s pretty much what I’m trying to do in these videos!

[@mattisderbabo596]

I warm up with jogging 2 laps (800m) at like 10-15kph after that dynamic streching and in the end I did high-knees, highknee-skips, buttkicks and running 30m at 90% I did every drill and the sprint 2 times for 30m then I Was ready and broke my 200m PR btw I did that today! 11th of decembre 2021

[@PalkaTV]

Wow what is your times?

[@mattisderbabo596]

@@PalkaTV well Back then I used to Run 28,12s but now I run 25,96s

[@keithbarbaro7590]

I like to sprint at Juniper Valley Park, or Flushing Meadows grass. Cool videos.

[@TheSprintProject_]

I go to Flushing Meadows sometimes as well. Thank you Keith!

[@JordanMcC]

Note to self: 8-12 reps of each dynamic stretch Acceleration drills: reps until fatigue

[@fitbylena]

Thank you for doing this ❤ I’ve had to recognize that warm ups are necessary AF! It takes a moment for the body to warm up

[@TheSprintProject_]

They really are, glad it was helpful!

[@davesouthword1298]

Just beginning my adult sprint career, 33 years after my school sprint career finished. Making lots of notes on this channel. Thanks.

[@jamesthierfelder8451]

Solid content! I appreciate the amount of time you put into research. And as a collegiate sprinter I can say that you are pretty on point with most of this stuff !

[@TheSprintProject_]

Thank you James!

[@RENZOAMBSEG]

Man, your channel is awesome. Appreciate the quality of the whole video. Great work! I'm starting to train for 100 meters. Your videos are going to be helpful. Thanks!

[@TheSprintProject_]

Thank you, glad to help and hope your training goes well!

[@deekshaanchan4463]

2:17 dynamic stretchtes 5:49 sprint drills

[@supergene256]

Took note of all of these and this will be my exact warm up routine for sprint workouts. Also “liked” and subscribed. Thank you for this awesome stuff!!

[@TheSprintProject_]

Awesome! Thank you!

[@sondreespelid703]

Love your passion for sprinting bro🙌🏻

[@TheSprintProject_]

Thank you for watching 🙏🏻

[@vijaynarsapur147]

Outstanding stuff... thanks

[@musclepapii]

This is just the resource I need! I mainly lift weights but I also want to incorporate sprints to increase my athleticism.

[@TheSprintProject_]

Awesome, that's how I got started with sprinting as well and I wish I had this information back then.

[@fender19281]

nailed it bud good shit. i saw a couple other videos before i decided to comment and you hit them all out of the park

[@1betterrun]

Love this man!!

[@TheSprintProject_]

Thanks man, love your stuff on IG!

[@lakshyavariyani6575]

Today I Watched The Channel . As I am a beginner helping me during by training 🔥

[@TheSprintProject_]

Awesome, welcome to the channel!

[@AM-mj7wp]

This video was incredibly interesting and helpful! I've been working on improving my basketball speed with sprinting workouts, and this warmup is just what I needed.🏀💨 Could you please share a couple more acceleration warmup drills that I could incorporate into my training routine? Thanks in advance! Keep up the fantastic work!👍

[@ABLQuality]

Thanks for the video really helped

[@showitandthrowit6988]

Great video. You have some warm-ups I know already and a few I never did. Always get to learn new tips!!

[@TheSprintProject_]

Awesome, thanks for checking out the video!

[@Jarro21]

Great content. I'm teaching my son. How soon before a race should you do these warm ups? Also, what should you do between the warm up and the actual race, stay off legs, walk around, etc? Thanks

[@TheSprintProject_]

From my understanding, the less time between the warm-up and the race the better, otherwise, the body begins to cool down too much. After the warm-up it's a good idea to keep the sweats on for as long as possible to keep the body warm, light movement from walking is also good because it keeps the blood flow circulating. If an athlete sits down they would cool off and this is not ideal. This video on the Houston Track Team will also give you more insight into your questions: kzbin.info/www/bejne/iKuZl4aHfp6Zha8 Check back with the channel periodically, I will be uploading more videos about training so that you can further help your son.

[@gizzVv]

How’s it going

[@ross5759]

Sometimes it can be difficult at a district or regional meet when you're trying to time it for your child's event and you have to account for marshalling. I always aim for 40mins before event. Usually have an easy 20min warm up and the can keep walking around if they have extra time. Keep in the shade if possible also, but not resting enough to cool down as you want your child's muscles to stay ready. Should help with nerves also.

[@kylejones5739]

45 min before the race is good for most high school kids. Between the warm up it's good to continue doing drills while sipping water.

[@MauroxSuper]

Very nice content bro, continue like that 💪❤

[@TheSprintProject_]

Thank you I appreciate the support!

[@milwaukeeguy7124]

Thank you so much! One of the Best videos I've seen on this topic so far!

[@fanzi9]

Great stuff bro. I want to do my first sprint session tomorrow and this was super informative. Very knowledgeable

[@TheSprintProject_]

Awesome, that’s what I make these for, have a great workout!

[@AK-kc3tt]

well done. Great content and explanations. love you back statements with research articles vs anecdotal evidence.

[@sunshinecitypersonaltraini7228]

Great content! Going to start incorporating more of this with myself and my clients!

[@TheSprintProject_]

My original background was in personal training so I'm happy to see I can help out another fellow trainer!

[@speeddemontrackandfeild6292]

Sprint project thanks for this video I need these tips for my track and field sport to not get injured, thank you so much

[@justprajwalthings]

Bro delivering facts 💯 much helpful ❤️

[@irvingsamsonsmithdeanda9126]

Definitely subscribed. Completely agreed, that active (specific) warm up, allows us to emphasize technique; particularly as a first approach during each session. Also liked how you described the balance between incremental sprints and the intensity of training (or event) we are doing that specific day. I would also point out the quality of aspects like resistance for warming up (like ankle weights), joint strengthening and distracting accesories (like bands/speed bands), and also incremental progress during the season. Thanks bro. Quality content.

[@TheSprintProject_]

Thanks for the awesome feedback. There’s definitely value in resistance exercises during a warm up, especially with bands. I plan on implementing them more myself.

[@nickx4475]

Amazing content brother 🙌🏾🙌🏾

[@TheSprintProject_]

Thank you Nick 🙏🏼

[@jdiaz4877]

Yo this is the best warm up video i've seen!

[@r.warmerdam3759]

this sprint newyorker guy is the legend❤ i love your videos man now my running drill is improving

[@AdamScottfit]

Awesome video!

[@TheSprintProject_]

Thank you Adam!

[@priyanshijoshi8321]

Best video for the sprint i have ever seen.

[@Shenjie-p3d]

I watched many videos of this guy which made me the 4th fastest person in high school competition last year

[@ashishrathodmp06]

Thankyou brother 🙏 Because of you i successfully started my sprinting journey in a very powerful and explosive manner. With high quality perfection ❤

[@boredofwoke]

Really nice video, thanks😊

[@javaughniedavis]

Great video ive been doing static stretches for so long now i needed this thanks much

[@palanisamy3740]

very useful techniques thank u.

[@denvermartin9656]

Following this definitely helped get loose!

[@diamond852]

This is a great video with moves I didn't know about. I'd appreciate it if you could do follow-alongs, like one shorter one and a full 20-minute one.

[@TheSprintProject_]

Thank you, I might upload something like that here or maybe go live on my instagram in the future to do that sort of content.

[@박시영의육상일기]

Very good video!!

[@TheSprintProject_]

Thanks!

[@ryandaquila8490]

Super helpful. Thanks a lot for putting it in an easy format to remember, helps when actually doing the warm up.

[@TheSprintProject_]

Happy to help, that was the aim, an easy to reference to guide!

[@CoachFats]

I like the way you think!!! 🧐 GOOD SHIT! You’ve done all of my own research! Thanks 🙏🏽 for saving me HOURS AND DAYS of time!!! ✊🏽

[@tomasmartinez3936]

Bro, this is great! Thank you for putting your time into this

[@TheSprintProject_]

Thanks for watching Tomas. It took a decent amount of time to make so I’m glad you enjoyed it!

[@Amirsubasa]

I love this channel its really helpful

[@abbieparker489]

Training for the olympics and I’ll definitely use this info. Thank you :)

[@TheSprintProject_]

That's awesome, thanks for watching!

[@engineersalltheway]

I bring a foam roller to work out any joint kinks after my jog. I also do a high speed seated arm swing drill.

[@TheSprintProject_]

That's smart. What event or events do you train?

[@Rivi7]

Subscribed! 💪🏼😁 I checked ur vids and the content is gold

[@TheSprintProject_]

Thank you and welcome to the channel!

[@Maalthe1]

Definitely gonna use these good stuff

[@TheSprintProject_]

🚀🚀

[@N.O.A..]

This video is great. I want to get back into shape in preparation for the upcoming athletics season next year. This information will be very useful. Thank you 🌻

[@TheSprintProject_]

Awesome, thanks for watching, in what distances will you be competing in?

[@N.O.A..]

@@TheSprintProject_ Correction. The 100m, 200m and Long Jump

[@jonathanespinas2182]

great content! adds credibility to this video the citation of written research. thanks for sharing this!

[@christiansinger2497]

Really nice content man!

[@TheSprintProject_]

Thank you Christian!

[@elthombre]

You already have a *lot* of comments but I feel obligated to add. I have a *bunch* of spring / running related videos dogeared. You added a few things to my arsenal with this video; I learned something. Thanks!

[@TheSprintProject_]

Awesome! Glad I could contribute 🙏🏻

[@chrispaulsen33]

Awesome bro greatly appreciated

[@TheSprintProject_]

You got it, thanks for watching!

[@kryptnt22]

Awesome video bro! Learned a lot

[@TheSprintProject_]

You got it, thanks for watching!

[@danroydsbarbadostravelvlog3057]

New supporter here. Watching from Barbados🇧🇧🇧🇧🇧🇧

[@ardanleehao9729]

Thanks man this really helped👍🏻

[@BingBoy2024]

I like to do a short warmup just before my event, or a longer one if i have more time.

[@TheSprintProject_]

Cool! What event do you compete in?

[@BingBoy2024]

@@TheSprintProject_ In the 100 and 400 at the moment.

[@shubhamkothari2709]

Wonderful!! Really helpful video!!

[@djedwjones5982]

My warm ups consist of trying to do the least possible and just adjusting the intensity of the runs before max efforts. In England during winter this is easier said than done so there’s more mobility work that happens on off days. Each to their own but I’m not a fan of long warm ups.

[@TheSprintProject_]

If you're older than a teenager and able to do this with zero injuries or issues, then you've got some really good genetics.

[@Msoy41293]

This is awesome!!! Thank you!!!

[@zacbrisbin9418]

So when I was in Highschool the warm ups that I did were fairly similar. I went through the hamstring just doing lunges, buttkickers, A Skip, to work the calf I need what we called scoops, extending the arms to grass in like a scooping motion. We did Knee pulls high kicks with the legs. We would do swings of the legs against a wall usually was good for opening up the hips. High knees high skips, all of this would be progressive starting with drills that are less active in the muscles to things that were more active faster, at the very end of dynamics we’d always finish with some sprints. At about 70 to 80% speed. If you were done and you didn’t have a good sweat going you did something wrong. I always raced better when I took my Dynamic seriously. It’s definitely important when sprinting this is a great warm up look forward to using some of the warms that are seen in this video.

[@stuart_surfclips8010]

Awesome thanks 👊🏽👊🏽👊🏽

[@kylejones5739]

Spot on.

[@TheSprintProject_]

Thank you Kyle!

[@beatrizeugeniovalladaoflor4026]

Amazing content, thank you!

[@mouse_thakur]

Thoughts on hip mobility? Exercises like 90 90 ect

[@ThePassionofSprinting]

I like these exercises 😉 kzbin.info/www/bejne/boWzf3mlltGgm9U

[@esp_09]

Excellent video thank you

[@mahir_youtube]

thanks bro you helped alot

[@anthonycollins5671]

i am a 68 year old freestyle wrestler still competing ,lately i have been doing sprints up hill and now i sprint on level ,i will take them 4 suggestions and work on them,,

[@TheSprintProject_]

That’s incredible

[@djj3357]

Awesome skills!!!

[@danroydsbarbadostravelvlog3057]

Awesome content bro

[@tabletop6396]

I've been sprinting for awhile and personally for me the biggest thing that helped was cold water. First thing in the morning I put cold water on my thighs. I feel like it activates them because it becomes easier to move. And after the training I use cold water again. I'm at a the point that I recover faster because before my legs hurt so bad I could barely walk or jog the next day.

[@lurk7411]

Great video!👊👊🔥🔥

[@NineDiamont]

Good informative video with great tipps, gonna try them for my sprint work out. thumbs up!

[@TheSprintProject_]

Thanks, glad you found it helpful!

[@kiing9031]

I usually roll out, then jog, then roll out again, then do resistance band work, then dynamic stretch, then sprint drills.

[@mayakkannanmukan1525]

Bro are you from Australia. You are awesome ❤❤

[@bradleykeys987]

Great video! Can you post links to the articles you referenced?

[@jonathanjetty9137]

Thank you for this.

[@GWERBYCAT]

thank you for the video! a tip for you, keep your elbows more tucked into your sides while form running

[@Eamonnhickson]

Very good video. Thank you.

[@TruePhil]

1. minimal side to side movement, upright poster, land softly ball of foot strike 2. strike ground behind hips, lean forward 3. 4. 5. 6.

[@Santiago33366]

Great vídeo thanks

[@Jus-556]

Where is that track I’ve been trying to find a public track

[@MeeraRaju1111]

Gracias ❤

[@AyaEgbuho]

Great video. ❤

[@Viggho]

I suggest you to experiment deep squat dynamic drill routine for your general fitness for 3-4 weeks and then see the result on your sprints ☺️

[@stevespyder]

always great vids...

[@TheSprintProject_]

Thank you Steve!

[@DCX103]

6:47 is perhaps the best start n drive I've ever seen.

[@santimarquesgutierrez1903]

Great Video !!!!!!! Thanks

[@mihailo4897]

What distance are you running on Incremental sprints for a general high-intensity sprint workout? P.S. Awesome content man!

[@TheSprintProject_]

When I was recording this I was doing 100ms and thats what I'd recommend, anything more would be too intense for most as a warm up (in my opinion). Thanks man!

[@299.1]

Our coach at university used to make us do 20 minutes light joggs. I'm sure it depleted some glycogen but it kept our core temperature high as long as we don't chill for more than 15 minutes during training.

[@TheSprintProject_]

Makes sense

[@krishsingh3357]

Awesome stuff

[@TheSprintProject_]

Thank you

[@debadarshinee_art]

Very informative.. can you do a follow along sprinting warmups. Please 🙏

[@TheSprintProject_]

Thank you, that’s a good idea and I’ll take it into consideration.

[@debadarshinee_art]

@@TheSprintProject_ thank you so much 😊😊can’t wait for it. 😇🏃‍♀️🏃🏼