[waynehobley]

waynehobley on January 24, 2004 at 11:31 pm #8857

When running in a meet should your warm-up be the same as the one that you do at practice?

[Guest]

Guest on January 27, 2004 at 1:58 am #25174

bump

[Mike Young]

Mike Young on January 27, 2004 at 2:56 am #25175

The jumpers at LSU basically use the same warmup (albeit slightly shortened) as during training but the women sprinters use a "competition warmup." The sprinters "competition warmup" is sometimes used during practice but only for special occasions (i.e. time trials). In my opinion there are pluses and minuses for going either way. If you do the normal, everyday warmup, it's familiar which can be mentally relaxing. On the other hand, a special warmup might create more stress which could be either a good or bad thing depending upon the arousal level of the individual. Another point to consider is that during a training session, a long warmup (for example, one consisting of dynamic warmup, static and dynamic stretching, sprint drills, and hurdle mobility) could be used as a form of general conditioning. While this is perfectly acceptable for a training session, it would probably not be the best idea for a meet day.

ELITETRACK Founder

[Guest]

Guest on January 27, 2004 at 3:02 am #25176

So what kind of warm-up do the women sprinters from LSU do as their special warm-up.

[Mike Young]

Mike Young on January 27, 2004 at 3:37 am #25177

Nothing really "special" just different. The warmups are essentially interchangeable but one just happens to be labeled "competition."

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on January 27, 2004 at 4:58 am #25178

im sure many of us are curious as to what this warmup consists of? Mike would you be able to share it with us?

[Mike Young]

Mike Young on January 27, 2004 at 12:54 pm #25179

I don't have a copy of it handy right now and when I do I'll need to ask Dennis if he minds it being posted.

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on January 27, 2004 at 11:22 pm #25180

Thank you.

[Guest]

Guest on January 28, 2004 at 3:52 am #25181

How about I ask one of them and tell you later.It'll give me an excuse to talk to sexy LoLo on Saturday at our meet at LSU.:spin:

[Mike Young]

Mike Young on January 28, 2004 at 6:17 pm #25182

Everybody loves LoLo!

I have a copy and can post it but it's in my office and I will be out of town for the next couple days so I'll post it when I get back.

ELITETRACK Founder

[Mike Young]

Mike Young on February 11, 2004 at 11:27 am #25183

1. Mobility Jog Routine
2. Static Stretch Routine (Quickly)
3. 1x60m bu—> 30m Lunge Stoop—> Stork/Calf—–> 30m Sprint Drill – A
1x60m bu—-> 30m Side Shuffle—-> Standing Straddle—-> 30m Sprint Drill – B
1x60m bu—-> 30m Side Bound—–> Lateral Squat Adductor—-> Dynamic Flex – A x 10
1x60m bu—–> 30m Swedish Hops—-> Lateral Squat Extension—-> Dynamic Flex – B & C x 10

4. SPRINTERS

A) 2 x Hurdle Mobility
B) 3 x 3h Hurdle Hops OR 4 x SLJ OR 4 x BLF
C) Spikes-> 2 x resistance OR 2 x 30m timed OR 2 x towing

***If race is a final AND your first race***

g1 – 60m @ 85-90%
g2 – 150m @ 85-90%

D) Relax and stay loose until called (Approx. 5-10 minutes)

4. HURDLERS

A) 2 x Hurdle Mobility
B) 2 x 3h Hurdle Hops OR 4 x SLJ OR 4 x BLF
C) Spikes-> 2 x 30 timed OR 1 x towing
D) 1 x 1h-> 1 x 2h-> 1 x 3h reduced after h1 by 1 foot

***If race is a final AND your first race***

g1 – 2 X 3h
g2 – 1 x 3h

E) Relax and stay loose until called (Approx. 5-10 minutes)

5. COMPETITION COOL DOWN
Approximately 10 minutes
Drink fluid—–> g1- Jog 400m OR 3 minutes—-> Breathing Stretch Routine
Drink fluid—–> g2- Jog 800m OR 5 minutes—–> Breathing Stretch Routine

ELITETRACK Founder

[Guest]

Guest on February 11, 2004 at 7:40 pm #25184

Thanx mike.;)

[Danny Tutskey]

Danny Tutskey on February 11, 2004 at 8:54 pm #25185

Can anyone explain some of these to me a little more in depth. I'm kinda slow.

[pete]

pete on February 12, 2004 at 1:30 am #25186

Thanks for posting Mike.

[Guest]

Guest on April 4, 2004 at 1:39 am #25187

Whats static stretch and dynamic stretch routines do the LSU runners do Mike?

[Jay Turner]

Jay Turner on April 4, 2004 at 9:26 am #25188

Sounds like a great warmup routine. But what is g1 – g2?

[Todd Lane]

Todd Lane on April 6, 2004 at 7:19 am #25189

I believe g1 is group 1, shorter group
g2 is group 2, longer group.

We've taken our comp warm up, put it on card stock, laminated, had it shrunk down to pocket size and put conversions on the back for horizontal jumps. Our athletes refer to it at practice or meets and don't have to ask me what they jumped all the time. The warm up on paper takes the thinking out of a nervous athlete.

[coachformerlyknownas]

coachformerlyknownas on April 7, 2004 at 4:47 am #25190

some folks have numerous warmups
some only one. reasons abound for both.
I subscribe to the 1 warmup club but actually have 2.

That is, theres only 1 warmup, with a 2nd, shorter version for those times that transportation, meet management, or other problems arise…

[Mike Young]

Mike Young on April 8, 2004 at 10:13 am #25191

[i]Originally posted by waynehobley[/i]
Whats static stretch and dynamic stretch routines do the LSU runners do Mike?

There are many. I'd say each event coach has up to 7 flexibility routines. There is much overlap between each coaches routines and there is nothing really too special or unique about any one of them.

ELITETRACK Founder

[utfootball4]

utfootball4 on November 28, 2005 at 3:34 am #25192

what is mobility jog rountine???? also what do u mean if race if final and first??

[Mike Young]

Mike Young on November 30, 2005 at 11:22 am #25193

Mobility jog routine is a slightly more dynamic alternative to the standard 800m jog. It includes activities like side skipping and backward running among other things.

The "final" comment is for instances when their are no preliminary rounds preceding the final.

ELITETRACK Founder

[utfootball4]

utfootball4 on November 30, 2005 at 11:38 am #25194

make sense.. i like that warmup.. those damn swedish hops are hard to learn i had to look them up online, what r lunge stoops, and lat squat ad/ext.. how r u doing lat bounds for 30m, i thought they were side to side..

[flash-x]

flash-x on December 2, 2005 at 2:01 am #25195

I am a sprinter and this gpp i switched from the "normal warmup" and long distance running to a dynamic type warmup and proper formulated speed program(i.e weight training-hypertrophy phase, endurance, and acceleration development and maxV training, which i never did in my previous gpp's) .  I like my dynamic speed warmup, gets my body ready for sprinting better than the warmup jog and static stretch then drills.  can i post my speed and competition warmup for u guys to critique?

[utfootball4]

utfootball4 on December 2, 2005 at 3:59 am #25196

sure..

[flash-x]

flash-x on December 2, 2005 at 9:02 pm #25197

its a little long so…………

WARM UP ???A???  (Speed )

2 x 40m Skip
5 x Head circles (each side)
5 x Shoulder shrugs (back/front)
5 x trunk circles (each side)
5 x hip circles (each side)
2 x 40m side slide
5 x alternate toe touches
5 x straight leg raise (each leg)
5 x side leg raise (each leg)
5 x inside leg raise (each leg)
5 x back leg raise (each leg)
2 x 40m jog
10 x jumping jacks (both variations)
10 x long striders (each leg)
2 x 40m jog
10 x wide outs
10 x highland fling
5 x groiners each leg
2 x 40m builds
5 x kneeling scorpion (each leg)
5 x fire hydrant (each leg)
5 x hello dolly
5 x V-legs
2 x 40m buildups
5 x ankle rolls
5 x ankle wipers
5 x dorsi/plantar flexion
2 x 40m power skips
2 x 40m buildups
20m straight leg shuffle
20m ankling
2 x 40 power skips
10 x mule kicks
10 x crouched butt kicks
2 x 40m buildups
2 x 40m jog
2 x 40m buildups

COMPETITION WARM UP

2 x 40m Skips
5 x Head Circles (each side)
5 x Shoulder rotations (front & Back)
5 x Arm rotations (front & back)
2 x 40m Skips
5 x Trunk Rotations
5 x Hip Rotations
5 x Ankle Rolls
5 x Dorsi & Plantar Flexions
2 x 40m Side Slide
2 x Lazy Man (Front & Back)
2 x Elbow Pulls each arm (Front & Back)
2 x Oblique Stretch (Both variations)
2 x 40m Jog
5 x Trunk Twist each side
5 x Leg Raises each leg
10 x Alternate Toe Touches
2 x 40m Skip & Scoop
5 x Jumping Jacks (each variation)
10 x Highland Flings
10 x Wide Outs
5 x Groiners each leg
40m Buildup (1/2 speed)
2 x 20m Ankling
2 x 20m Butt Kicks
40m Build Up (3/4 Speed)
2 x 20m Fast Leg
2 x 20m Alternate Fast Leg
2 x 20m A Run
40m Buildup
(More Builds and Drills can be added if warm up not adequate)

I want to know if its wise to do like 2mins static stretching before i begin the competition warmup.  i have had a history of injuries, just not sure if to go with the comp warmup straight.

[Mike Young]

Mike Young on December 3, 2005 at 10:57 am #25198

I'd suggest avoiding static stretching prior to the competition warm up. It will likely hurt performance and may even increase your likelihood of injury.

ELITETRACK Founder

[flash-x]

flash-x on December 4, 2005 at 2:20 am #25199

Thanks Mike, so do you think this type of competition warmup is adequate?  I think i might do a 200/300m jog before i begin this warm up.

[ruimilitao]

ruimilitao on December 7, 2005 at 7:41 pm #25200

I'd suggest avoiding static stretching prior to the competition warm up. It will likely hurt performance and may even increase your likelihood of injury.

In what way would static stretching "hurt performance"?

Thanks

[flash-x]

flash-x on December 7, 2005 at 9:32 pm #25201

Trust me, before the other guys answer you in a way u will not like, just simply do a search for static stretching.  Its one of the frequently asked questions and it has a thread in the FAQ forum.  Plus there is an article link on the right hand corner of the main page that can assist you.

[utfootball4]

utfootball4 on January 16, 2006 at 8:59 am #25202

what is lateral squat add and ext

[Mike Young]

Mike Young on January 16, 2006 at 9:53 am #25203

They are static stretches.

ELITETRACK Founder

[utfootball4]

utfootball4 on January 16, 2006 at 9:55 am #25204

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

[utfootball4]

utfootball4 on January 16, 2006 at 12:01 pm #25205

lets share our warmup routines we use for meets?

[sneaky]

sneaky on January 16, 2006 at 1:37 pm #25206

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)

[utfootball4]

utfootball4 on January 16, 2006 at 9:52 pm #25207

its ok.. after taking a closer look ur warmup is pretty good the only thing i would change is maybe add some blk maybe 2-3×20-30m then rest for 5min.. also i would maybe increase the 400m jog to 600-800 just me..

[swiftyer]

swiftyer on January 16, 2006 at 10:29 pm #25208

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.

[utfootball4]

utfootball4 on January 17, 2006 at 3:59 am #25209

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, 2×30 blks or tows) and the general mobility warmup that is done.. 

but looking at ur warmup samething i would do some blk 2-3×20-30 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…

[swiftyer]

swiftyer on January 17, 2006 at 4:14 am #25210

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

[flash-x]

flash-x on January 17, 2006 at 7:05 am #25211

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

[utfootball4]

utfootball4 on January 17, 2006 at 7:09 am #25212

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??

[flash-x]

flash-x on January 17, 2006 at 7:16 am #25213

no mine. sorry should have specified

[utfootball4]

utfootball4 on January 17, 2006 at 7:21 am #25214

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

[flash-x]

flash-x on January 17, 2006 at 7:25 am #25215

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.

[utfootball4]

utfootball4 on January 17, 2006 at 7:31 am #25216

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

[utfootball4]

utfootball4 on January 20, 2006 at 11:42 am #25217

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:  1×8
slj 2×2
2×30 blocks
rest 5min

[senri]

senri on January 20, 2006 at 1:06 pm #25218

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.

[utfootball4]

utfootball4 on January 20, 2006 at 10:21 pm #25219

lol, i feel like my warmup is short 30-45min..

[davan]

davan on January 21, 2006 at 3:10 am #25220

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.

If it's cold, you would generally want a longer warm-up. How warm are you after that?

[Mike Young]

Mike Young on January 21, 2006 at 4:04 am #25221

The warmup I give my sprinters before a competition takes about one hour to complete.

ELITETRACK Founder

[utfootball4]

utfootball4 on February 3, 2006 at 11:10 am #25222

hey mike what do u perfer ur sprinters to do 400 or 800m mobility run before meets? i am planning on making changes this week bc i dont feel loose until finals..

[Mike Young]

Mike Young on February 3, 2006 at 11:30 am #25223

The warmup I posted above is actually Coach Shaver's warmup. My athletes do a 1200m warmup (none of which is jogging) on meet days and on training days do one of 2 different 1200m 'short' warmups or a 2000m 'long' warmup.

ELITETRACK Founder

[utfootball4]

utfootball4 on February 3, 2006 at 11:42 am #25224

its just soo weird that i cant get my body warmup on meet days for prelims i try and do build after build but i cant get no turnover nor speed when doing them its like i have one gear and cant go faster, but after i race im fine.. this week i am thinking about intro some overspeed starts to force me to run faster then follow that up with a flying 10 or 20..

[lorien]

lorien on February 3, 2006 at 8:41 pm #25225

its just soo weird that i cant get my body warmup on meet days for prelims i try and do build after build but i cant get no turnover nor speed when doing them its like i have one gear and cant go faster, but after i race im fine.. this week i am thinking about intro some overspeed starts to force me to run faster then follow that up with a flying 10 or 20..

Sounds like competition/performance anxiety.

[utfootball4]

utfootball4 on February 3, 2006 at 9:55 pm #25226

i dont think so i even feel like this during practice i just cant get going until that first blk start or sprint its hard to get going during builds–its weird..

[utfootball4]

utfootball4 on February 3, 2006 at 10:56 pm #25227

is this too much:

400 skip jog
quick static strecth
sprint drills 1x25m
highknees
a skips
backward skip
butt kick
crossovers
b skip
fast leg butt kicks
fast leg cycles
fast leg knee lift
str bound
carioka
dym flex 10 drills 1×5
3 builds
3×3 dou leg hops
3 starts

[utfootball4]

utfootball4 on February 4, 2006 at 8:06 am #25228

The warmup I posted above is actually Coach Shaver's warmup. My athletes do a 1200m warmup (none of which is jogging) on meet days and on training days do one of 2 different 1200m 'short' warmups or a 2000m 'long' warmup.

hey mike 2 questions why 1200m? do u mind sharing your meet warmup format with me plz?

[flight05]

flight05 on February 4, 2006 at 9:48 am #25229

we have a diff warmup for everyday
one thing is the same tho each day
we do 800m around the track where we do diff dynamic stuff (like side jumping jacks, arm circles, lunges, backwards running etc and we jog in btw)
we do static stretches light
dynamic stretching and movements
hurdle drills
a b c drills
accelerations

[Mike Young]

Mike Young on February 5, 2006 at 10:47 am #25230

is this too much:

400 skip jog
quick static strecth
sprint drills 1x25m
highknees
a skips
backward skip
butt kick
crossovers
b skip
fast leg butt kicks
fast leg cycles
fast leg knee lift
str bound
carioka
dym flex 10 drills 1×5
3 builds
3×3 dou leg hops
3 starts

I don't think it's too much. My guys do considerably more than that. We also do an AM shakeout.

ELITETRACK Founder

[Mike Young]

Mike Young on February 5, 2006 at 10:50 am #25231

The only real reason we do 1200m is because it works in the context of how I set up my warmups. It might be too much or too little for others but it works great in the context of my total warmup / workout scheme.

ELITETRACK Founder

[d3doitforfree]

d3doitforfree on February 6, 2006 at 2:31 am #25232

I don't think it's too much. My guys do considerably more than that. We also do an AM shakeout.

I also had great success with an "AM shakeout"  before our first meet.  Both of my triple jumpers PR'ed at our first meet and I believe a lot had to do with me dragging them out to the track at the crack of dawn.

[utfootball4]

utfootball4 on February 6, 2006 at 2:35 am #25233

why u think that? i know that it can help distance runners but sprinters?

[Carson Boddicker]

Carson Boddicker on February 6, 2006 at 5:22 am #25234

same concept for distance guys–a spike in hormone levels.  You can also use it as a CNS primer. 

[utfootball4]

utfootball4 on February 6, 2006 at 5:39 am #25235

i understand all that, i just dont think i could do it.. the only thing i try and do is make sure i get up early to let my body adjust and get goin..

[Mike Young]

Mike Young on February 8, 2006 at 6:11 am #25236

I think the main benefit of the shakeout is increasing core body temp earlier in the day. I've found it to be very valuable.

ELITETRACK Founder

[utfootball4]

utfootball4 on February 24, 2006 at 11:09 am #25237

hey mike i was told in other forums that i am during too much short sprints in my warmup program, what do u think?

warmup one:
skip jog 600m

9 static strecth drills for 10sec count

drills: 2×20 a skip, a run, b skip and power skips

8 dym flex drills for 1x8reps

dou leg hops 3×3

spikes: builds and flys

rest 5-10min

warmup two;
skip jog 400m

3×50 builds focus on upper mech

total body dym flex 9 drills 1×8

3×50 faster build focus on lower mech

sprint drills: and lots of leg shaking

spikes:
falling start 1x10yds

3 point start 1x15yds

4 point start 1x20yds

1-2×30 blk

rest 5-10min

[Mike Young]

Mike Young on February 24, 2006 at 11:49 am #25238

It's very similar to what I have my guys do and as long as the 50m buildups are submaximal I think it's fine for a comp warmup.

ELITETRACK Founder

[utfootball4]

utfootball4 on February 24, 2006 at 11:50 am #25239

It's very similar to what I have my guys do and as long as the 50m buildups are submaximal I think it's fine for a comp warmup.

i think they were saying im doing too much short sprint (falling,3point and 4 point for 15-20 and the 30m blk starts etc).  they say the short sprints will drain me more then doing a couple 60m.

[Mike Young]

Mike Young on February 24, 2006 at 12:02 pm #25240

I haven't found that to be the case and my guys actually do a little more. As long as the rest intervals are sufficient (2-3 minutes) I think the sprints are very beneficial.

ELITETRACK Founder

[nscoach]

nscoach on March 26, 2006 at 8:19 am #25241

Mike – can you explain a little more of the LSU warmup, 1 x 60 BU?

These drills look like:
Stork/Calf
Standing Straddle
Lateral Squat Adductor/Extension
and I'm from Canada, we don't jump Swedish here

[Mike Young]

Mike Young on March 27, 2006 at 10:19 am #25242

BU = buildup

The drills you mention are static flexibility stretches or calisthenic exercises….none of which are anything special.

ELITETRACK Founder

[senri]

senri on June 19, 2006 at 1:49 am #25243

my warmups are now 30 mins plus. I dont know comp warmups for those that get injured like crazy which is me. Do we do any 30m starts to freshen up the legs persay? Cause that gets me, might just do accels and do dynamic stretches.

[davan]

davan on June 19, 2006 at 12:10 pm #25244

You should start your warm-up with very easy movements like walking, light marches and skips, and some jogging and eventually build into dynamic flexibility and some fast runs. If you start doing that from the beginning, in my honest opinion, you risk some injury. I personally feel best doing light movements to get the joints a little mobility and warmth.

[lorien]

lorien on June 19, 2006 at 5:29 pm #25245

– Joints varm
– Muscles varm
– Relaxing (easy stretching, according to needs)
– Easy event-simulation (progressing) —First calling!
– Relaxing (dynamic stretching according to needs)
– CNS-priming (can be event-simulation again) —Second calling!
– Relaxing
– Competition

… A pretty good order for components.

[Mike Young]

Mike Young on July 17, 2006 at 3:04 am #25246

– Joints varm
– Muscles varm
– Relaxing (easy stretching, according to needs)
– Easy event-simulation (progressing) —First calling!
– Relaxing (dynamic stretching according to needs)
– CNS-priming (can be event-simulation again) —Second calling!
– [b]Relaxing[/b]
– Competition

… A pretty good order for components.

The relaxing part of the competition warmup is often overlooked. I try to have my guys rest a little before there competitions but sometimes it can be difficult or even inadvisable due to a variety of issues (nervousness, times spent in clerking areas, ambient temps, etc).

ELITETRACK Founder

[utfootball4]

utfootball4 on January 20, 2007 at 1:55 am #25247

this is my meet warmup, tell me what you guys think?

Warmup WCZ:
Jump rope 2mins
overspeed gm 15
lunges 8per
side lunges 8per
wide stance speed squat 15
toe touch 15
crescent kick out/in 5
crescent kick in/out 5
duck under hurdles 5
duck under twist hurdles 5
butt kicks 20m
askip 20m
a run 20m
arm circles 15
chest flyes 15
trunk twists 15
side bends 15
1 build shoes
2×20 standing spikes
1×20 3 or blk spikes