Speed University Dynamic Stretches

[@SacrificeTraining]

Get 3 days of speed training FREE: www.sauceap.com/free3

[@DrRussell]

This has been helping me for YEARS. You are a legend, Sir.

[@SacrificeTraining]

Thank you

[@miltonashmeade6247]

I use your warm up and went from running 61s in a 400m to 57.5 without even trying too hard!

[@EastSideBlitz1337]

My fav warmup video since my senior year in HS. Still a beast of a warmup.

[@brysontucker4821]

EastSideBlitz1337 awesome! Glad you are benefiting from the content!

[@americanhomefitnesssterlin857]

Best information content for speed and agility I have ever come across on KZbin. A real professional this guy.

[@SacrificeTraining]

We appreciate you!

[@slammersam74]

Yes!

[@ElJohnny]

OMG!! This is what I call a PERFECT VIDEO! Booom straight to the point!! Thank you

[@SacrificeTraining]

El Johnny thanks for watching!

[@BreuckelensFinest]

El Johnny Yeah man, I love these guy's. They have great information for training more efficiently for speed and power.

[@jaycut37]

Yeah. Great video. This is a crucial part of speed worl that should never be skipped

[@yvonnedominguez5644]

this warm up was an absolute game changer for me. this coming from a 49 year old female competitive crossfitter. i am absolutely sold on your coaching.. i was so ready to move and move fast.. thank you! keep the videos coming and keep up the good work... i will sing your praises!

[@SacrificeTraining]

+Yvonne Dominguez Awesome!!! We are glad to hear you have grown from watching our content! Wish you the absolute best in your fitness journey. Let us know how we can help in any other areas.

[@danthadon87]

This man is the real deal. I just did the exercises and noticed an unusual amount of power in my legs and glutes to improve my speed. Thanks dude. Subscribed.

[@SacrificeTraining]

+ProPaleo Thats amazing! Glad that we could be apart of maximizing your explosive potential in your workout. Thanks for watching.

[@BlackMagic553]

Thanks a lot. I love how the video gets straight to the point.

[@SacrificeTraining]

BlackMagic553 we appreciate you and let us know if there are any specific things you guys want to learn more about.

[@grimreality451]

Best video on this topic I've ever seen.

[@SacrificeTraining]

Glad you think so!

[@Tantri69]

Brilliant. I came here for warm-ups for sprint training for the school I work, and these are the best I've seen. Great explanations, Great knowledge, and Great demonstrations. Subscribed!

[@SacrificeTraining]

+B Rolty glad that we could impact your journey to better performance!!

[@damiankim8452]

I observe all of the sprinters in USC track field team doing these exercises. Thank you for sharing this video, Ill do these exercises daily now

[@SacrificeTraining]

Awesome! Glad we could help!

[@kimchiramyun3765]

Love this video only thing I'd suggest for anyone watching is when you snap your leg to the ground you bring it under your body not too forward or too behind

[@75i8080]

Great video! I'm incorporating sprints into my running routine and have injured myself twice now...time to do this the smart way and use this info you posted. Thanks!

[@BehrBob]

The Best advice of warm up techniques that I have seen on KZbin. Thank you for making this very informative video.

[@SacrificeTraining]

BehrBob Thanks!

[@jantonio1469]

You just gained a subscriber. Thank you for your help!

[@SacrificeTraining]

J Antonio thanks for watching and subscribing!!

[@sammytcrawford5925]

Love how simple you made this, looking forward to scrolling through some of your other videos

[@SacrificeTraining]

Sammy T Crawford thank you for tuning in!!

[@dianaroberts9350]

Love your channel !!!

[@jankroka8577]

Great information without any bullshit, straight to the point. Thank you.

[@gwendolynbien-aime1536]

Great, informative video! I'm not a track athlete, but I like to run sprints as part of my weight training/ aerobic routine. I will definitely use this video as a guide!! Thanks!!

[@SacrificeTraining]

+Gwendolyn Bien-Aime Anaerobic training is the best thing for you!!!! So many benefits vs aerobic. Thanks for watching.

[@jespersellerstrand3294]

WOW thank you for making this channel! Thank you alot! U guys are great! Beat information ever seen like by far

[@MichaelCowann]

Great video!

[@anoor895]

When i do this, someone laughed, they think i try to dancing. So I go home and sleep.

[@SacrificeTraining]

yea just sleep it off lol

[@jerryhill1848]

A need to know because i did regular stretches before a 30 meter sprint and my second one i pulled my haimstring

[@SacrificeTraining]

jerry hill jr we are sorry that happened! We hope that our videos will allow you to stay healthy and perform at peak levels. Subscribe to stay up with our latest techniques.

[@JCkydd]

Really appreciate this video, straight to the point and informative!

[@prslespaul]

Great video. You should add the writeup of the warmup in the description though so we don't have to watch the video everytime we want to do these drills.

[@SouthWestHT]

For the longest I've been jogging laps around the track in my neighborhood. It has artificially built hills on half the track that progressively get larger, as well as flat gravel trail that encompasses the entire track. Usually, what I would do is run the first lap on the flat gravel, then immediately after do max muscle-ups on the pull-up bar. For example I might hit 11 reps. Then I'd immediately without rest, run a second lap around the track but this time including the hills. After the second lap I'd go back to the pull-up bar and perform 1 less rep on the pull-up bar, so I'd do 10 muscle-ups. So I'd run the flat trail on the odd number of the lap and run the hills on the even number of the lap. I'd also decrease the muscle-ups by 1 rep after every lap. I'd continue in this fashion, without rest, usually for about 6 or 8 laps. I'd do this 2 to 4 times a month for my running sessions. This is essentially a modified version of what I saw at the CrossFit Games in 2014,of which this workout is inspired by, which you can see here: kzbin.info/www/bejne/eJKyfouod9akkKs Anyways, I said that to provide some pretext and I'm on Pro Supp's "DNP-X" powder, so I'm stimulated from the caffeine and the other stimulants in it, which makes me want to ramble a bit. A couple weeks ago, I randomly on a whim decided to run sprints. The night before I did the sprints I did a really hard CrossFit metcon that took me 45 minutes to complete. I felt fine the day of the sprints. I was just a little sore, nothing too crazy though. I'm always a little sore and always work out a little sore, so I figured what's the big deal. I walked to a flat, grass area of the track. I had no idea what I was doing. I did not static stretch before hand, nor did I warm up. I just ran all out, probably with terrible form, 5 sets of about 45 seconds of max sprinting. After the sprints I walked to the pull-up bar and did 5 sets of 5 reps of muscle-ups. I took my time between the sets of muscle-ups, and felt immediate soreness in my abdomen, which felt a little strange, but I continued on anyways. I walked home, ate a large, clean, high protein filled meal and went to sleep. When I woke up, holy s**t! Just to sit up and get out of bed, hurt my abdomen. When I walked to the bathroom my legs were extremely sore. The upper leg muscles in my groin area felt especially sore. I'm not exaggerating the amount of soreness I felt. I don't think I've ever felt that sore before. You know how when you accidently breath in some dust or something causing you to sneeze uncontrollably for a couple minutes? That happened to me and every time I sneezed it really, really hurt my abdomen. It hurt so bad I thought I was injured. I thought I might have pulled muscles all across my legs, and I thought I pulled muscles all across my abdomen. I thought I might even have a hernia. I began researching hernia symptoms, and read through forums on extreme soreness after sprints. I concluded that I did not in fact have a hernia, but that I just shocked my body because I have never done sprints before. This was the first time I couldn't even perform an air-squat, well I could but it was just really painful. This was also the first time I was so sore that I had to be inactive for 7 days. On the 8th day I was able to perform light exercise. On the 9th day I was back to normal. I guess it's true what they say that when you do something completely different in your training, you'll likely experience extreme soreness the next day because of the shock of novel variance. I've now done sprints about 6 different times now and have recovered well the next day from them. I now also refer to this video before I go out, to make sure I actively warm-up properly. I credit this video for helping to keep me injury free and I also credit my body now getting used to the sprinting. I'm now going to incorporate sprinting in my training for good, and maybe do that CrossFit "Biathlon" running workout once a month at the most. I apologize for my babble, and thanks for this video!

[@mtyota]

I hope to see more content, I like where this channel is heading ! please keep going

[@SacrificeTraining]

+k3ng We have more content coming this November!

[@franronin]

great stuff, awesome video! thanks from Spain

[@estefaniadelacruz4657]

Thank you for the video! Its was really helpful!!!

[@benshootsbenscores33]

thanks for the help. Great vid

[@SacrificeTraining]

+BenTalksAlot No Problem, glad we could help!

[@SandeepR2632]

Amazing bro

[@javierd.f.8695]

great vid help me a lot i used to to the wrong warm up thanks

[@SacrificeTraining]

Javier D.F. Glad we could help! Thanks for watching.

[@denisbeaulieu5600]

nice

[@mytoob21]

🔥

[@brain4221]

Nice vid helped a lot, thanks.

[@SacrificeTraining]

Ryan Sosnoski our pleasure. This is our ministry in many ways!

[@tepa7333]

Very nice video! But how about after training (gym/sprinting), should I do only passive stretching or is there any better ways (to stretch)? I've only seen people doing dynamic stretching before training, but should I use them after exercise aswell?

[@SacrificeTraining]

Tepa you should perform dynamic stretches to prepare your body for the ballistic movements of sprinting and exploding etc. You should do more static and resistance stretching for your cool down to lengthen any tighten muscles from the training. Great question. Thanks for watching!!!

[@김동찬-k3g]

this vidio is great teaching for me

[@PhillysOkayestDad]

1:34 - this is where you break out the ska music. Dynamic stretching, meet skanking; skanking, meet dynamic stretching.

[@derekthomas6971]

great video

[@SacrificeTraining]

+Derek Thomas thanks for watching! Check out our Speed School vid for updates on our new Program coming soon!

[@levrone0075]

Great content and interesting topic of debate! Yes i think the the evidence against SS is pretty conclusive but there appears to be some debate over the duration of DS; doing too much DS can impair performance? what is your view on this? perhaps the volume of DS is proportional to your level of conditioning?

[@YK-cy9hi]

How much rest between each warm up set? And how long should I wait before I do actual sprints

[@SacrificeTraining]

+Y Khan The dynamics are typically pretty rapid. You move right into the next movement at the completion of another. After dynamics if you're a tad winded give yourself some time to recover if your goal is to work anaerobically (sprinting). You want to allow full recover for true maximum effort when training this way. There could be anywhere between a 3:1 all the way to a 5:1 work to rest ratio. Hope this helps. Thanks for watching!

[@YK-cy9hi]

+Sacrifice Training Thank you! subscribed.

[@feelthewheel984]

These are great fundemental dynamic stretches. Well executed and need to be routine for young and old alike. Nice job!

[@SacrificeTraining]

Thanks for watching!!

[@gokuljaras1998]

💯💯

[@SacrificeTraining]

💯💯😘

[@EastSideBlitz1337]

When I ran track, my coach didn't let us lift weights. Is that right? All we did was run and I had nice speed in school but not the power/strength to compliment it. Do you think we should have done some form of strength training? I know lifting heavy weights is bad for a sprinter but what about light/medium weights.

[@SacrificeTraining]

EastSideBlitz1337 you should have definitely implemented strength and power training into your regime. The information you received was not correct. Really sorry that happened to you.

[@EastSideBlitz1337]

Sacrifice Training Thanks for replying man. Yeah I felt like I lacked strength badly but I decided to listen to my coach sadly. I was running 11.1, 11.2 in my 100m dash but could never break 10. But yeah thanks for the great info in your videos. Subbed.

[@stevespyder]

sprinters do need plyometric weight lifting, fast and as heavy that you can still control the weights. power lifters on the other and do very heavy but slow.

[@marianorajoyofficialvevo6238]

you are the men

[@dastagirireddy3884]

Supper

[@SacrificeTraining]

Thanks! LET'S EAT!

[@Buztalu]

When are we racing

[@Texicana_512]

Your in RR?

[@jerryhill1848]

If i would of know this i would of never had my injury

[@stevespyder]

Great warmups, but so many call it Karaoke when it's really Carioca after the Brazilian martial arts dance style.

[@SacrificeTraining]

Good point!

[@LumpySpaceJenny]

How long should you perform each stretch and are these good for someone in a beginner level?

[@SacrificeTraining]

Yes these dynamic stretches are great for athletes on any level bc it teaches you the mechanics of sprinting and its functional. We typically do each dynamic around 50 to 100 yards if we are on the field. In my facility we only do it for about 20 yards.

[@tommychappell6359]

What are hip flexors???

[@SacrificeTraining]

Tommy Chappell a Combination of muscles that flex the hip joint. So when you perform something like high knees, your hip flexors are the muscles that allow the knee to pull upward.

[@tommychappell6359]

Sacrifice Training what muscles are involved? Also whats hip joint?

[@Ziaheart]

0:49

[@AA-tr1yh]

يا عم تكلم عربى

[@Panchkula007]

nobody does athletics better than africans

[@Panchkula007]

use white clothing so i can see things clearer lol

[@SacrificeTraining]

You should come by the facility some time and we can help you see much more clear than ever before!

[@lordweaselfreak]

poor form, will pass on this advice

[@SacrificeTraining]

lordweaselfreak if you're talking about the form in the intro you shouldn't care so much as to it being a clip of a bunch of guys that just trained together in the morning. But man we have learned so much over the years you should actually watch some of our content you might learn something. You stayed long enough to comment I'm sure you still watched. Thanks for watching!!

[@moorcrypto5137]

Sacrifice Training that dudes an idiot, he’s just mad his body will never allow him to even A-skip let along the others 😂🤣

[@miltonashmeade6247]

I use your warm up and went from running 61s in a 400m to 57.5 without even trying too hard!

[@brianbachmeier34]

Thank you sir! Great information and it will be useful.

[@miltonashmeade6247]

I use your warm up and went from running 61s in a 400m to 57.5 without even trying too hard!

[@SacrificeTraining]

Milton that's awesome!!!!!!!!!! We are glad to have assisted you in getting a warm up that will set you up to succeed and most importantly keep you injury free.

[@miltonashmeade6247]

I use your warm up and went from running 61s in a 400m to 57.5 without even trying too hard!

[@miltonashmeade6247]

I use your warm up and went from running 61s in a 400m to 57.5 without even trying too hard!

[@miltonashmeade6247]

I use your warm up and went from running 61s in a 400m to 57.5 without even trying too hard!

[@skaizu]

Sub 1 min baby!