How to Warm Up Before Sprinting (4 STEPS)

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TIMESTAMPS
00:00
0:40 Jogging around 5-10 minutes w/ proper running technique
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 stepovers
4:00 Side lunges
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
7:13 Incremental sprints around 10x
Timestamps by @wojtekimbier

[@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

[@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

[@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

[@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

[@milwaukeeguy7124]

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

[@javaughniedavis]

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

[@JordanMcC]

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

[@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!

[@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

[@AK-kc3tt]

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

[@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!

[@justprajwalthings]

Bro delivering facts 💯 much helpful ❤️

[@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!

[@Amirsubasa]

I love this channel its really helpful

[@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!

[@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!

[@davesouthword1298]

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

[@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!

[@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!

[@jdiaz4877]

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

[@jonathanespinas2182]

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

[@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

[@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!

[@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!

[@sondreespelid703]

Love your passion for sprinting bro🙌🏻

[@TheSprintProject_]

Thank you for watching 🙏🏻

[@priyanshijoshi8321]

Best video for the sprint i have ever seen.

[@ashishrathodmp06]

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

[@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!

[@ardanleehao9729]

Thanks man this really helped👍🏻

[@Rivi7]

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

[@TheSprintProject_]

Thank you and welcome to the channel!

[@r.warmerdam3759]

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

[@Msoy41293]

This is awesome!!! Thank you!!!

[@nickx4475]

Amazing content brother 🙌🏾🙌🏾

[@TheSprintProject_]

Thank you Nick 🙏🏼

[@beatrizeugeniovalladaoflor4026]

Amazing content, thank you!

[@042_satriautama6]

Great video man🔥

[@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!

[@user-vc6jb9tx1u]

Thank you brother!

[@vijaynarsapur147]

Outstanding stuff... thanks

[@ablquality1756]

Thanks for the video really helped

[@shubhamkothari2709]

Wonderful!! Really helpful video!!

[@dlakecreates]

Love this man!!

[@TheSprintProject_]

Thanks man, love your stuff on IG!

[@mahir_youtube]

thanks bro you helped alot

[@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!👍

[@MauroxSuper]

Very nice content bro, continue like that 💪❤

[@TheSprintProject_]

Thank you I appreciate the support!

[@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!!! ✊🏽

[@djj3357]

Awesome skills!!!

[@NineDiamont]

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

[@TheSprintProject_]

Thanks, glad you found it helpful!

[@jonathanjetty9137]

Thank you for this.

[@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_]

Glad you found it useful, wish you the best for your upcoming season!

[@esp_09]

Excellent video thank you

[@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.

[@Maalthe1]

Definitely gonna use these good stuff

[@TheSprintProject_]

🚀🚀

[@lurk7411]

Great video!👊👊🔥🔥

[@porongonsaavedra9519]

Great vídeo thanks

[@kryptnt22]

Awesome video bro! Learned a lot

[@TheSprintProject_]

You got it, thanks for watching!

[@chrispaulsen33]

Awesome bro greatly appreciated

[@TheSprintProject_]

You got it, thanks for watching!

[@christiansinger2497]

Really nice content man!

[@TheSprintProject_]

Thank you Christian!

[@lakshyavariyani6575]

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

[@TheSprintProject_]

Awesome, welcome to the channel!

[@danroydsbarbadostravelvlog3057]

Awesome content bro

[@bananaman9809]

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.

[@Eamonnhickson]

Very good video. Thank you.

[@deekshaanchan4463]

2:17 dynamic stretchtes 5:49 sprint drills

[@AyaEgbuho]

Great video. ❤

[@user-wn7pf7jc5o]

Awesome bro

[@danroydsbarbadostravelvlog3057]

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

[@stevespyder]

always great vids...

[@TheSprintProject_]

Thank you Steve!

[@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.

[@santimarquesgutierrez1903]

Great Video !!!!!!! Thanks

[@abbieparker489]

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

[@TheSprintProject_]

That's awesome, thanks for watching!

[@ashtonsavage1517]

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

[@danielhutchinson6158]

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.

[@yellowpitch1840]

Excellent

[@kylejones5739]

Spot on.

[@TheSprintProject_]

Thank you Kyle!

[@sokaaz7786]

Amazing video! All your videos are so interesting and well done. I'm getting back to sprinting, and they're really helping with everything! subscribe!

[@TheSprintProject_]

That’s awesome I’m glad you’re enjoying them, and welcome back to sprinting 🤙🏻.

[@AdamScottfit]

Awesome video!

[@TheSprintProject_]

Thank you Adam!

[@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 🙏🏻

[@alannsantamaria7224]

Walking W!!!

[@bradleykeys987]

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

[@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.

[@kiing9031]

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

[@celiagilissen9250]

Hi, thank you for the video. It's really interesting. Can you give us the links of all the articles you used for this video?? 💪

[@siiyoun9second]

Very good video!!

[@TheSprintProject_]

Thanks!

[@yankaitan8648]

Hey man, do a comparison between distance runners, mid d and sprints interms of technique and requirements needed. Might attract the distance community

[@chrisobanla4312]

great vid

[@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. 😇🏃‍♀️🏃🏼

[@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.

[@maximosalon6250]

Respect man I got 350m and 100m sprint together I'll keep u updated

[@maximosalon6250]

i meant tomorrow not together

[@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 ☺️

[@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?

[@ernesthemingway9094]

I love this for summer, but when it's -20 celcius.. got to get going!

[@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.

[@DCX103]

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

[@rickpack6700]

Great video! Looks like you keep your head down when doing the kickbacks unlike Asafa Powell and Tyson Gay. Comments? Thank you for this excellent work!

[@TheSprintProject_]

Good point, there was no particular reason why I kept the head down apart maybe from keeping the sun out of my eyes haha. Keeping the head up actually sounds ideal to get a deeper hip/quad stretch since everything from head to toe is connected. Thanks for watching!

[@loveforgaming3387]

This is very helpful for me bcz in starting I don't do warm up and my quads muscles got swelling

[@wsgtjay5308]

God bless❤️

[@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.