How to warm up for race day!

WARM UP

Roll out
1. Feet
2. Glutes
3. Hips

Get Loose
1. 5 strides w/ walk back (60-80m)

(Optional) Get Loose Pt.2 (long warm up days)
1. 20m easy super high knee skips
2. 20m easy super high kicks
3. 20m backward c skips

Dynamic Stretching
1. Neck rolls 5 each
2. Shoulder rolls forward and back 5 each
3. Wrist rolls 5 each way
4. Elbow rolls 5 each way
5. Arm circles 5 each way
6. Feet together 20 easy pumps
7. Feet apart 10 easy pumps/ 10 Left/ 10 Right
8. Hip Hammy 5 each leg
9. On back leg swings across 5 each leg
10. Scorpions 5 each leg

Dynamic Movement
1. Squats x10
2. Forward lunge 5 each leg
3. Side lunge 5 each side
4. Trunk twist x10
5. Hip circles x10
6. Knee circles 5 each way
7. Ankle circles 10 each foot

Glute Activations
1. 4 Glute bridge (2sec holds)
2. 4 right leg GB (2sec holds)
3. 4 left leg GB (2sec holds)

Hurdle walkovers/Activations
1. 1 foot each
2. Lead leg right
3. Lead leg left
4. Side right
5. Side left

Sprint drills
1. Ankle walks
2. Ankle pops
3. High knee walks
4. High knees
5. Straight leg bound
6. Backwards run
7. Side shuffle L&R
8. Lunge scoops
9. Quick switch 3/Fast high knees
*Hurdlers: Hurdle Drills
1. Trail leg hurdle run drill
2. One step lead/trail/top (33in)
3. “21 and up” quick 3 step drill (30in)

Spike up
1. 2x acceleration build ups
2. 2x timed 30m 3 point starts