Posted In: Sprints
Does anyone have the complete Loren Seagrave warmup routine with a description of the exercises they'd like to share with me? I've heard of it before and actually had a part of it, but lost it and was wondering if anyone was willing to send me a copy of it or post it here for others to see as well.
Thanks.
Yeah, I have them somewhere, it is quite a bit, but we have always modified it to what we feel is best warm up for us individually once we stopped doing team warm ups in December.
Here it goes:
Warm up jog (if you want)
Prisoner Squats – Just like a back squat 10 reps
Accel down 50/walk 50
Hyland Fling – Like a karaoke, but stretch for the hip flexor where your right leg will be extended past your left leg. The cadence would be front, back, front, back/extend. Be sure to stay low to get the stretch and vice versa for the other leg.
Accel down 50/walk 50
Front Lunges – Just like basic lunges, except you stay in place and move your arms as if you were running for each lunge. Opposite arm/opposite knee.
Accel down 50/walk 50
Speed Skaters – Just like a speed skater on ice. It's a stretch for the hip flexor so stay low. Step to the right and extend the left leg past the right and vice versa for the other way. This will help you with hyland fling.
Accel down 50/walk 50
Side Lunges – Lift right leg up and step to the side to stretch your groin and vice versa for the other leg.
Accel down 50/walk 50
Hang down stretch for Hamstrings 15 sec. count. Down to there right, then left, and Quad Stretch.
Accel down 50/walk 50
Trunk Rotations – Start with hips, 10 circles right/left, then rotate your body above the waist, and then neck circles.
Accel down 50/walk 50
Fire Hydrants – Down on all fours, lift right leg up and make sure your knee and shin are parallel to the ground. This will work on hip flexors. 10 reps each leg.
Leg Cycles forward and backward – Down on all fours and for leg cycles forward you will lift the leg up like a fire hydrant rotate it back and cycle it up to the starting position quickly. And do the same with the other leg. Leg cycles back will start with hard push straight back and then you will rotate the leg through like a backwards fire hydrant slowly to the starting position.
Accel down 50/walk 50
I'll stop there because that is quite a bit, but typically when done do any extra stretching for anything tight then go into form drills. I won't explain the form drills, but is there are some you don't know what they are just tell me.
FORM DRILLS
A-March
A-Skip
A-Run
B-March
B-Skip
B-Run
Ankling
Butt Kicks
Single leg fast leg on 3 step count
Complex Fast leg on 3 step count
C-Step
Single leg fast leg on 3 step count (Stepping over the ankle)
Complex Fast leg on 3 step count (Stepping over the knee)
Leg Cycles Right/Left holding on to fence
3, 5, and 7 step wall drills (both hands on the wall start with the leg up that you would use in the blocks and do 3, 5, and/or 7 quick steps.
Remember for the warmup that everything has 10 reps for everything, whether its squats it's 10 reps, for side lunge or whatever it's 10 reps each leg.
That's the warm up in a nutshell. Our team has done for many, many years. I like the warm up. I still do it and I modify it quite a bit to where I'm not doing all those things. The team that does it has a VERY, VERY successful program more so than quite a few D1 schools. I hope this helps.
Drivephase-
Can you narrow that down to what you did (modified) when you broke off after December? I guess specifically what your sprint group used to warm up.
Everyone was different because during our fall training we all did the entire warmup together, when December rolled around we were doing warm ups on our own. We had to be ready to go at the time of the the workout. So we may have been together we were doing different things.
What I like to do is;
Prisoner Squats, Hyland Fling, Front Lunge, Side Lunge, and Speed Skaters. As far as form drills go it would depend on the type of workout. Intense days I would go with fast, quick form drills. On less intense days I go with A's and B's for sure and seated arm action, etc.
It really depends on the individual and what the individual likes and feels he/she benefits from the most.
Thanks man…I appreciate the info. I'm gonna try that out with my sprinters/jumpers
Drive-
Could you explain the hyland fling and the speed skater stretch for me differently (if possible :?:)
I am having a brain fart understanding them. I thought the speed skaters were side lunges at first but I know they're different.
Thanks man.
Sure I would like to help out in anyone way that I can, just give me more details on what you want.
1. 10-30 reps of each of the following drills: prisoner squats, highland fling, front lunge, side lunge, speedskater. Follow each of these exercises with a 50 meter accelerations and 50m walk.
2. 10 repititions of the following hip mobility circuit exercises; hamstring reach, leg circle forward and back, fire hydrants.
3. 2x100m accelerations, focusing on correct sprinting body position.
4. The following static stretches held for 15 counts: cross legged hamstring, stork stand, calf stretch.
5. 10 repititions of each exercise in the dynamic mobility circuit: head circle, trunk circle, hip circle, lead leg pick up, trail leg pick up.
6. 2x100m accelerations, focusing on recovery mechanics. Follow this with side slide back (changing directions every 30 meters).
7. 3x20m of each sprint exercise: ankling, butt kicks, a-skip, carioca, straight leg bounding.
8. 2x100m accelerations focusing on recovery mechanics followed by 6x50m; alternate straight leg bounding and fast legs.
Loren called that warm up "The Dynamic Warm Up" and it had 3×3 100m buildups instead of 3×2. If done properly it takes a good 30 minutes to do and for many unfit athletes it is a complete workout. While at LSU Loren wrote a multitude of warmups for his women that you would think were entire sessions, only to find out the real "workout" was yet to come.
I often use the dynamic warmup as entire session on an easy "general day" with perhaps some hurdle mobility and abs thrown in on the end.