Pre-Comp Warm up protocol

    Posted In: Sprints

        • Participant
          Danny Tutskey on March 21, 2004 at 7:11 pm #9022

          800m jog

          Static stretch (hold stretches for 15-20 sec)

          Dynamic stretches – Squats (50m accel/50m walk), Hyland Fling (Carioca)(50m accel/50m walk), Front Lunges (50m accel/50m walk), and Side Lunges (50m accel/50m walk)

          Speed drills (20mx2) Ankling, Butt Kicks, Single Leg Fast Leg (3 count), Complex Fast Leg (2 count), and C-Step.

          PNF Stretch

          3-6 build-ups in spikes over 60m
          2-4 standing starts in spikes over 30m
          2-3 very short block starts in spikes

          Is this warm up too much before competition? I read that a warm up should be complete 10 min. prior to competition? Is 15-20 sec. for static stretches too long of a hold? How long before your competition do you begin your personal warm up?

        • Participant
          QUIKAZHELL on March 21, 2004 at 11:35 pm #26538

          What you are doing is fine. Id cut the static stretch holds down to 10 seconds since studies show that static stretching before sprinting shows a negative effect on force output as Mike has once pointed out on a study that was done at LSU. Id also drop the PNF stretching. You warmup is alot like mine.

          I usaully start my warmup around an hour before my event so it gives me enough time do do what i feel i need to do as well as make multiple trips to the restrooom.

        • Keymaster
          Mike Young on March 22, 2004 at 12:09 am #26539

          The warmup looks good but I'd take Quik's advice regarding the time of the holds and also be really cautious if you're going to use PNF stretches. If done in the traditional manner they will certainly reduce power output.

          ELITETRACK Founder

        • Participant
          Danny Tutskey on March 22, 2004 at 8:49 am #26540

          What I normally do for my PNF stretches are my inside, outside, and middle of my hammy. I push and relax for a very quick 6 count. I also do it for my quads. Is that a manner that could effect my explosiveness? I would also guess that I should have been doing starts, build ups, etc prior to competition. I have never done that before and I am excited to try it at my meet this weekend. Should my warm up be complete 10 min. prior to the race? More or less that 10 min?

    Viewing 3 reply threads
    • You must be logged in to reply to this topic.