Elitetrack: Sport Training & Conditioning

thanks, i want to give that warmup a try next week but i think im going to change some of the drills..

lets share our warmup routines we use for meets?

utfootball4 - 15 January 2006 08:31 PM

lets share how our warmup routines we use for meets?

Competition Warm up

400m jog
8 x Head Circles (both ways)
8 x Shoulder Rotations (both ways)
8 x Elbow Rotations (both ways)
8 x Wrist Rotations (both ways)
2 x 100m jog-skip (switch every 25 m)
8 x Trunk Rotations (both ways)
8 x Hip Rotations (both ways)
8 x Knee Rotations (both ways)
8 x Ankle Rotations (both ways)
8 x Arm swings forward and back
8 x Arm swings side to side
8 x Leg swings forward and back
8 x Leg swings side to side
8 x Deep Squats
2 x 25m walking lunges
2 x 25m ankle bounces
2 x 15m High knees
2 x 15m Butt Kicks
2 x 15m A skips
2 x 15m B Skips
40m build up half speed
400m jog-skip (switch every 50m)
60m build up ¾ speed

Can anybody give me any feedback on how it looks?(yea it do look kinda similar to flashes)

its ok.. after taking a closer look ur warmup is pretty good the only thing i would change is maybe add some blk maybe 2-3x20-30m then rest for 5min.. also i would maybe increase the 400m jog to 600-800 just me..

Swiftyer's Warm-up
600m light run. I like a brisk pace.

STatic stretching. The basics not very long. about 10 sec holds
20x leg swings forwards and sideways per leg.
2x 60m strides
NOTE: the next exercises listed are completed each through a didstance of 30m
2x arm circles while skipping
2x arm swings w/ skipping
2x toe-touches with 3 steps inbetween
2x high kicks
1x side lunges
1x forward lunges
2x tip-toe walk
2x heelwalk
2x ankle hops
1x stride
2x mach skip A
2x Mach skip B
2x high knee
3x buttkicks
2x quick feet
2x careokas
3x strides

thats my warmup that i posted in my journal.
feel free to be the hard critic that you are.

Swiftyer - 16 January 2006 06:59 AM

Swiftyer's Warm-up
600m light run. I like a brisk pace.

STatic stretching. The basics not very long. about 10 sec holds
20x leg swings forwards and sideways per leg.
2x 60m strides
NOTE: the next exercises listed are completed each through a didstance of 30m
2x arm circles while skipping
2x arm swings w/ skipping
2x toe-touches with 3 steps inbetween
2x high kicks
1x side lunges
1x forward lunges
2x tip-toe walk
2x heelwalk
2x ankle hops
1x stride
2x mach skip A
2x Mach skip B
2x high knee
3x buttkicks
2x quick feet
2x careokas
3x strides

thats my warmup that i posted in my journal.
feel free to be the hard critic that you are.

will im not here to be a critic on other people warmup routines bc everyone is diff, i just wanted to see what others where doing for warmups (maybe learn something)..  i really like the lsu warmup bc i like how it prep the nervous system before the race ( standing long jumps, 2x30 blks or tows) and the general mobility warmup that is done.. 

but looking at ur warmup samething i would do some blk 2-3x20-30 then rest 5min, i would also take out the quick feet and add fast leg if you wanted.. i hate quick feet bc i think it teaches bad habits—just me…

thats interesting insight.
Ill keep that in mind when i talk to my coach.

Being i switched from the normal warmup(jog, static stretch, drills), the dynamic competition warmup is great.  I just ran a 10.3ht 100m last saturdayat a development meet, first time i ran over the distance since early december, and i cruised.(there might have been a little wind behind me, not sure).  this kind of warm up rocks!  Id suggest it to every sprinter who does the "normal warmup".  just thought i should share….sorry

FLASH X - 16 January 2006 03:35 PM

Being i switched from the normal warmup(jog, static stretch, drills), the dynamic competition warmup is great.  I just ran a 10.3ht 100m last saturdayat a development meet, first time i ran over the distance since early december, and i cruised.(there might have been a little wind behind me, not sure).  this kind of warm up rocks!  Id suggest it to every sprinter who does the "normal warmup".  just thought i should share….sorry

r u talking about the lsu warmup??

no mine. sorry should have specified

overall its good but i still would do blocks and res 5min, also i would jog-skip 600-800..

well where i am, we cant cause there arent no blocks put into the warmup area.  Infact there is no warmup area.  You can only do a trial of your blocks when you get to the starting line.

u could always go from the 3 point are do some overspeed tows..

this is my warmup: its very similar to my everyday warmup.

400m skip jog
quick static strecth 10sec holds
6 drills 1x20m
8 dym flex:  1x8
slj 2x2
2x30 blocks
rest 5min

holy cow, my warmup is 800m jog, and A's, B's, and some accels to 20-35m then some skips arm rotation here and there, all within 12 mins or less. Maybe i should do those long warmups see what it does, i do live in BC canada one of them cold lands.