One thing you might could try is the Seagrave warm up. I do it like this:
Static Stretching (not too much…only like 6 or 7)
then the Seagrave part:
Squats (x10)….50m Accel / 50m walk
Lunges (x10)….50m Accel / 50m walk
Carioca (x5 / leg)….50m Accel / 50m walk
Backwards Run or Buttkicks (x10)….50m Accel / 50m walk
Then do 3-4 form drills like A's, B's, etc. and finish with 2-3 30m buildups and you'll be good to go. The 50m Accel / 50m walk is at your own pace. If you wanna accel slow, go for it, if you wanna stride fast, go for it. It's individual.
I love this warm up (thanks Danny!). I always feel warm physically (if only I could keep my mind 100% focused 😛 ), and I've noticed better practices and better meets as well. I never don't feel warmed up.
At first it'll seem a bit much and a bit hard, but once you get used to it, you'll probably love it. Give it a shot.
P.S. – I started a thread on Seagrave warm up somewhere here where Danny posted the whole program. Look for it because it has all the specifics.