How to Warm Up Before Sprinting (4 STEPS)
Рет қаралды 704,131
3 жыл бұрын2 WAYS I CAN HELP YOU:
Sprint Bootcamp
📧 Free 7-Day Bootcamp Via Email: [www.thesprintproject.co/pl/21...]
Sprint Cheat Codes
📽 Digital Course (1,000+ athletes transformed): [www.thesprintproject.co/cheat...]
-------------------------
SOCIAL MEDIA
IG (main): [ / thesprintproject_ ]
IG (back-up): [ / sprintclub.co ]
Tiktok: [www.tiktok.com/@thesprintproj...]
-------------------------
SATURDAY SPRINT LETTER
Get 1 useful email every Saturday morning to help you run faster (Free): www.thesprintproject.co/blog
--------------------------
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 2 жыл бұрын
This dude gave his research for free . Respect bro
@TheSprintProject_ 2 жыл бұрын
That's what it's all about 🙏🏻
@PerfactUniversity_369 Жыл бұрын
💜🇮🇳💜
@pauldoyle3771 Жыл бұрын
@@TheSprintProject_ , you don’t meet many like yourself . Big thank you for the clear information!!
@hamoodstaryg1176 Жыл бұрын
fr
@jabarjohndikgang9862 Жыл бұрын
@@PerfactUniversity_369 a
@wojtekimbier 2 жыл бұрын
*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_ 2 жыл бұрын
You’re an MVP for this
@wojtekimbier 2 жыл бұрын
@@TheSprintProject_ No u
@wojtekimbier 2 жыл бұрын
@@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 2 жыл бұрын
8:22 Hitting the like button
@kfearless5891 2 жыл бұрын
Goat
@AutomticHeart 3 жыл бұрын
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_ 3 жыл бұрын
Haha
@gbetter 3 жыл бұрын
Fantastic video. I appreciate the quality production of it as well as the meticulous breakdown of the various components of sprinting 🙌
@TheSprintProject_ 3 жыл бұрын
Thank you, I'm glad you enjoyed it, seems like the meticulous research was well worth it!
@JordanMcC 2 жыл бұрын
Note to self: 8-12 reps of each dynamic stretch Acceleration drills: reps until fatigue
@Markph7 Жыл бұрын
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 2 ай бұрын
Dang bro u look damn well for 62
@mattisderbabo596 2 жыл бұрын
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 Жыл бұрын
Wow what is your times?
@mattisderbabo596 Жыл бұрын
@@PalkaTV well Back then I used to Run 28,12s but now I run 25,96s
@javierherrera5616 3 жыл бұрын
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_ 3 жыл бұрын
Yes taking a small amount of time to properly warm up can make a big difference, thanks for watching!
@mihaU1 2 жыл бұрын
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!
@keithbarbaro7590 3 жыл бұрын
I like to sprint at Juniper Valley Park, or Flushing Meadows grass. Cool videos.
@TheSprintProject_ 3 жыл бұрын
I go to Flushing Meadows sometimes as well. Thank you Keith!
@MrTsinobmort 2 жыл бұрын
Great video. You’ve done your homework, and present information without wasting anybody’s time.
@TheSprintProject_ 2 жыл бұрын
Thank you, and yup that’s pretty much what I’m trying to do in these videos!
@fender19281 Жыл бұрын
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
@davesouthword1298 2 жыл бұрын
Just beginning my adult sprint career, 33 years after my school sprint career finished. Making lots of notes on this channel. Thanks.
@deekshaanchan4463 2 жыл бұрын
2:17 dynamic stretchtes 5:49 sprint drills
@milwaukeeguy7124 8 ай бұрын
Thank you so much! One of the Best videos I've seen on this topic so far!
@javaughniedavis 2 жыл бұрын
Great video ive been doing static stretches for so long now i needed this thanks much
@denvermartin9656 11 күн бұрын
Following this definitely helped get loose!
@jamesthierfelder8451 3 жыл бұрын
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_ 3 жыл бұрын
Thank you James!
@RENZOAMBSEG 2 жыл бұрын
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_ 2 жыл бұрын
Thank you, glad to help and hope your training goes well!
@sondreespelid703 2 жыл бұрын
Love your passion for sprinting bro🙌🏻
@TheSprintProject_ 2 жыл бұрын
Thank you for watching 🙏🏻
@TruePhil Ай бұрын
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.
@justprajwalthings Жыл бұрын
Bro delivering facts 💯 much helpful ❤️
@priyanshijoshi8321 2 жыл бұрын
Best video for the sprint i have ever seen.
@AM-mj7wp 10 ай бұрын
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!👍
@ashishrathodmp06 8 ай бұрын
Thankyou brother 🙏 Because of you i successfully started my sprinting journey in a very powerful and explosive manner. With high quality perfection ❤
@abbieparker489 2 жыл бұрын
Training for the olympics and I’ll definitely use this info. Thank you :)
@TheSprintProject_ 2 жыл бұрын
That's awesome, thanks for watching!
@fitbylena Жыл бұрын
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_ Жыл бұрын
They really are, glad it was helpful!
@r.warmerdam3759 Жыл бұрын
this sprint newyorker guy is the legend❤ i love your videos man now my running drill is improving
@vijaynarsapur147 Жыл бұрын
Outstanding stuff... thanks
@Jarro21 3 жыл бұрын
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_ 3 жыл бұрын
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: kzfaq.info/get/bejne/iOBmmbaCrp_Kf4E.html Check back with the channel periodically, I will be uploading more videos about training so that you can further help your son.
@gizzVv 2 жыл бұрын
How’s it going
@ross5759 Жыл бұрын
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 Жыл бұрын
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.
@showitandthrowit6988 3 жыл бұрын
Great video. You have some warm-ups I know already and a few I never did. Always get to learn new tips!!
@TheSprintProject_ 2 жыл бұрын
Awesome, thanks for checking out the video!
@AK-kc3tt 4 ай бұрын
well done. Great content and explanations. love you back statements with research articles vs anecdotal evidence.
@jdiaz4877 10 ай бұрын
Yo this is the best warm up video i've seen!
@ryandaquila8490 2 жыл бұрын
Super helpful. Thanks a lot for putting it in an easy format to remember, helps when actually doing the warm up.
@TheSprintProject_ 2 жыл бұрын
Happy to help, that was the aim, an easy to reference to guide!
@tomasmartinez3936 2 жыл бұрын
Bro, this is great! Thank you for putting your time into this
@TheSprintProject_ 2 жыл бұрын
Thanks for watching Tomas. It took a decent amount of time to make so I’m glad you enjoyed it!
@Amirsubasa 2 жыл бұрын
I love this channel its really helpful
@bananaman9809 2 жыл бұрын
This is just the resource I need! I mainly lift weights but I also want to incorporate sprints to increase my athleticism.
@TheSprintProject_ 2 жыл бұрын
Awesome, that's how I got started with sprinting as well and I wish I had this information back then.
@sunshinecitypersonaltraini7228 2 жыл бұрын
Great content! Going to start incorporating more of this with myself and my clients!
@TheSprintProject_ 2 жыл бұрын
My original background was in personal training so I'm happy to see I can help out another fellow trainer!
@dlakecreates 2 жыл бұрын
Love this man!!
@TheSprintProject_ 2 жыл бұрын
Thanks man, love your stuff on IG!
@speeddemontrackandfeild6292 Жыл бұрын
Sprint project thanks for this video I need these tips for my track and field sport to not get injured, thank you so much
@fanzi9 2 жыл бұрын
Great stuff bro. I want to do my first sprint session tomorrow and this was super informative. Very knowledgeable
@TheSprintProject_ 2 жыл бұрын
Awesome, that’s what I make these for, have a great workout!
@ablquality1756 2 жыл бұрын
Thanks for the video really helped
@djj3357 Жыл бұрын
Awesome skills!!!
@ardanleehao9729 Жыл бұрын
Thanks man this really helped👍🏻
@AyaEgbuho 3 ай бұрын
Great video. ❤
@irvingsamsonsmithdeanda9126 3 жыл бұрын
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_ 3 жыл бұрын
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.
@shubhamkothari2709 Жыл бұрын
Wonderful!! Really helpful video!!
@nickx4475 3 жыл бұрын
Amazing content brother 🙌🏾🙌🏾
@TheSprintProject_ 3 жыл бұрын
Thank you Nick 🙏🏼
@Msoy41293 2 жыл бұрын
This is awesome!!! Thank you!!!
@042_satriautama6 Жыл бұрын
Great video man🔥
@beatrizeugeniovalladaoflor4026 5 ай бұрын
Amazing content, thank you!
@jonathanespinas2182 2 жыл бұрын
great content! adds credibility to this video the citation of written research. thanks for sharing this!
@MauroxSuper 3 жыл бұрын
Very nice content bro, continue like that 💪❤
@TheSprintProject_ 3 жыл бұрын
Thank you I appreciate the support!
@user-vc6jb9tx1u Жыл бұрын
Thank you brother!
@jonathanjetty9137 Жыл бұрын
Thank you for this.
@N.O.A.. 2 жыл бұрын
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_ 2 жыл бұрын
Glad you found it useful, wish you the best for your upcoming season!
@lakshyavariyani6575 2 жыл бұрын
Today I Watched The Channel . As I am a beginner helping me during by training 🔥
@TheSprintProject_ 2 жыл бұрын
Awesome, welcome to the channel!
@user-wn7pf7jc5o 5 ай бұрын
Awesome bro
@lurk7411 Жыл бұрын
Great video!👊👊🔥🔥
@Maalthe1 2 жыл бұрын
Definitely gonna use these good stuff
@TheSprintProject_ 2 жыл бұрын
🚀🚀
@CoachFats Жыл бұрын
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!!! ✊🏽
@mahir_youtube Жыл бұрын
thanks bro you helped alot
@kylejones5739 Жыл бұрын
Spot on.
@TheSprintProject_ Жыл бұрын
Thank you Kyle!
@Rivi7 3 жыл бұрын
Subscribed! 💪🏼😁 I checked ur vids and the content is gold
@TheSprintProject_ 3 жыл бұрын
Thank you and welcome to the channel!
@esp_09 Жыл бұрын
Excellent video thank you
@chrispaulsen33 2 жыл бұрын
Awesome bro greatly appreciated
@TheSprintProject_ 2 жыл бұрын
You got it, thanks for watching!
@AdamScottfit 2 жыл бұрын
Awesome video!
@TheSprintProject_ 2 жыл бұрын
Thank you Adam!
@christiansinger2497 3 жыл бұрын
Really nice content man!
@TheSprintProject_ 3 жыл бұрын
Thank you Christian!
@danroydsbarbadostravelvlog3057 2 жыл бұрын
Awesome content bro
@kryptnt22 Жыл бұрын
Awesome video bro! Learned a lot
@TheSprintProject_ Жыл бұрын
You got it, thanks for watching!
@danroydsbarbadostravelvlog3057 2 жыл бұрын
New supporter here. Watching from Barbados🇧🇧🇧🇧🇧🇧
@yellowpitch1840 4 ай бұрын
Excellent
@porongonsaavedra9519 10 ай бұрын
Great vídeo thanks
@GWERBYCAT 2 жыл бұрын
thank you for the video! a tip for you, keep your elbows more tucked into your sides while form running
@Eamonnhickson 2 жыл бұрын
Very good video. Thank you.
@siiyoun9second 2 жыл бұрын
Very good video!!
@TheSprintProject_ 2 жыл бұрын
Thanks!
@maximosalon6250 2 ай бұрын
Respect man I got 350m and 100m sprint together I'll keep u updated
@maximosalon6250 2 ай бұрын
i meant tomorrow not together
@zacbrisbin9418 2 жыл бұрын
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.
@diamond852 2 жыл бұрын
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_ 2 жыл бұрын
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.
@alannsantamaria7224 2 жыл бұрын
Walking W!!!
@santimarquesgutierrez1903 2 жыл бұрын
Great Video !!!!!!! Thanks
@danielhutchinson6158 Жыл бұрын
Thank you.
@anthonycollins5671 2 жыл бұрын
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_ 2 жыл бұрын
That’s incredible
@elthombre 2 жыл бұрын
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_ 2 жыл бұрын
Awesome! Glad I could contribute 🙏🏻
@Viggho 2 ай бұрын
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 ☺️
@NineDiamont 2 жыл бұрын
Good informative video with great tipps, gonna try them for my sprint work out. thumbs up!
@TheSprintProject_ 2 жыл бұрын
Thanks, glad you found it helpful!
@mikolach_memes Жыл бұрын
Putting this here so I can be reminded of it come meet day
@TheSprintProject_ Жыл бұрын
Good luck!
@mikolach_memes Жыл бұрын
@@TheSprintProject_ thanks! Trying to break my school record💪
@stevespyder 2 жыл бұрын
always great vids...
@TheSprintProject_ 2 жыл бұрын
Thank you Steve!
@krishsingh3357 2 жыл бұрын
Awesome stuff
@TheSprintProject_ 2 жыл бұрын
Thank you
@djedwjones5982 3 жыл бұрын
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_ 3 жыл бұрын
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.
@engineersalltheway 2 жыл бұрын
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_ 2 жыл бұрын
That's smart. What event or events do you train?
@mayakkannanmukan1525 11 күн бұрын
Bro are you from Australia. You are awesome ❤❤
@BingBoy2024 3 жыл бұрын
I like to do a short warmup just before my event, or a longer one if i have more time.
@TheSprintProject_ 3 жыл бұрын
Cool! What event do you compete in?
@BingBoy2024 3 жыл бұрын
@@TheSprintProject_ In the 100 and 400 at the moment.
@chrisobanla4312 2 жыл бұрын
great vid
@Userhappi Жыл бұрын
Its nice to see people outside where I live theres like 3 people at 10 am.
@kiing9031 2 жыл бұрын
I usually roll out, then jog, then roll out again, then do resistance band work, then dynamic stretch, then sprint drills.
@DCX103 2 жыл бұрын
6:47 is perhaps the best start n drive I've ever seen.
@sudiptamandal4131 3 жыл бұрын
Very good video...
@TheSprintProject_ 3 жыл бұрын
Thank you!
@ernesthemingway9094 Жыл бұрын
I love this for summer, but when it's -20 celcius.. got to get going!
@yankaitan8648 Жыл бұрын
Hey man, do a comparison between distance runners, mid d and sprints interms of technique and requirements needed. Might attract the distance community
@299.1 3 жыл бұрын
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_ 3 жыл бұрын
Makes sense
Aaron Kingsley Brown
Рет қаралды 30 М.
제이풋볼JFootballTV
Рет қаралды 33 М.
World Athletics
Рет қаралды 11 МЛН
JULIA GISELLA
Рет қаралды 14 МЛН
Alibaba Utilities
Рет қаралды 8 МЛН