A warm up should be dynamic in nature. I don't recommend any static stretching. That should be reserved until after workouts or comp. You can be creative and come up with your own warm up but it should include a little jogging, leg swings, build ups, dynamic movements that are specific to the activity you are about to perform, etc. A warm up is just that, a warm up. I do feel it should be at least 15 min. (preferably a little longer) especially if you are doing a speed session or other higher intensity training. This is what I have my athletes do before comp.
Drop downs and drills (5-8 minutes)
9 x 40m Drop Downs (each 40m is followed by
a sprint drill. Each 40m is done progressively faster)
The progression is as follows:
1. 40m
Light skipping back to starting point
2. 40m
Light skipping back to starting point
3. 40m
Easy high knees back to starting point
4. 40m
Easy high knees back to starting point
5. 40m
Easy butt kicks back to starting point
6. 40m
Easy butt kicks back to starting point
Dynamic Flexibility 10 minutes
20 arm swings forward
20 arm swings backward
10 trunk rotations left
10 trunk rotations right
10 hip rotations left
10 hip rotations right
Bicycles x 30 sec.
Dynamic Hurdle Stretch- 20 x lead and trail (each leg)
Dynamic Butterfly Stretch x 20
Crossovers x 20
Hurdle roll-overs x 20
Leg swings front to back x 20 (each leg)
Leg swings side to side x 20 (each leg)
Fast Sprint Drills 5 minutes
A skips 2 x 30m
Baby Bounds 2 x 30m
Fast high knees 2 x 15m
Fast butt kicks 2 x 15m
40m @ 75%
Walk Back
40m @ 80%
Walk Back
40m @ 90%
