General Warm Up

  • track-practice-apr-27-2014Jog 400 or 2 200 meter down and back
  • 30m x 3, 2, 1/each (jog agile change of direction, side skip, carioca)
  • Arms, Ankles, Wrists x :10 each
  • 2 x Knee Hug, Quad stretch, Heel Pull, Wlaking leg swings (x 2/each)
  • Hydrants/Straight Leg Glute raise x 10/each
  • Supine/Prone Scorpions
  • Walking Lunge x 10 steps with sprinters arms
  • Vertical Skips 4 x 8 walk back
  • 3 x 2 each @ 75 % (3 point start, falling start, hop hop)

Specific warm up

  • 3 x 120 meters @80-85% walk back 3 (elapsed 3min or 2-3 min) min between
  • 2 x 250 meters @ race pace (for a timed-400 speed performance) rest 8-9 min (optional 10-15 meter acceleration or high knee 1 min before)
  • Walk or jog 1 lap after some recovery

Hurdle/hip mobility

6 hurdles low or imaginary

  • Step-overs L/R & R/L
  • Giants
  • Lateral A-skips

Bodyweight strength

30 sec each continuous 2 sets:

  • Reverse Lunge
  • Sumo Squat
  • Push Up
  • Plank
  • Side Plank
  • Frankensteins
  • Pelvic Tilts
  • Recovery or Childs Pose
  • Lat Stretch
  • Pigeon or Hip
  • Straddle
  • Side Quad
  • Hip Flexor
  • Overhead Reach and Standing L/R/Middle Forward Hang
  • Downward Dog to Straight Arm Plank
  • Toes outside Hands Instep Stretch
  • Downward Dog
  • L/R/M Forward Hang
  • Neck, Shoulders and Hands
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