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Warming Up For

Sprinter Dummies

By: Ashley Henry

Table of Contents iii

Table of Contents

Contents Table of Contents ................................................................................................................................................. iii

Introduction ............................................................................................................................................................ v

Chapter 1: Why is Warming Up Important? ............................................................................................... 3

Adequate Hydration .................................................................................................................................... 3

Generating Energy ....................................................................................................................................... 4

Mental Preparation ...................................................................................................................................... 4

Chapter 2: How Do You Warm Up Properly? ............................................................................................. 7

Warm Up Laps ............................................................................................................................................... 7

Warming Up in Cold Weather versus Warming Up in Warm Weather ................................... 7

Warming Up for Longer Distances versus Short Sprints .............................................................. 8

Warm Up Examples ..................................................................................................................................... 8

Prisoner Squats .......................................................................................................................................... 10

Lunges ............................................................................................................................................................ 10

Build Ups ....................................................................................................................................................... 11

Forward Low Walks ................................................................................................................................. 12

Hip Mobility ................................................................................................................................................. 12

Buttkick/ A-Skip/ Fast Leg .................................................................................................................... 13

Jumping Jacks/ Pogo Jumps .................................................................................................................. 14

Mountain Climbers/ Dynamic Groiners/ Frog Thrusts/ Burpies .......................................... 14

Skip for Height/Distance/ Run Run Jump ....................................................................................... 16

Lateral Shuffle/Crossover Bound/ Carioca ..................................................................................... 17

Stretching ..................................................................................................................................................... 18

Index ....................................................................................................................................................................... 23

Introduction v

Introduction

I am introducing this manual on how to warm up properly for sprinters at the University of North Texas. This manual should be given to the coaching staff and the sprinters of the track & field team. During the 2012-2013 track seasons at University of North Texas (UNT) many of the sprinters have demonstrated poor quality warm ups. In result, the athletes have suffered from minor injuries. Sprinters on the UNT Track & Field team have encountered injuries such as hamstring pulls, strained groins, strained hip flexors, shin splints, and overall tighten muscles. From previous experience of inadequately warming up, I have sustained injuries that have impacted my ability to run. These injuries can be prevented by warming up well. Sprinters at UNT either

− Do not know how to properly warm up − Do not know the importance of warming up − Or are too lazy to warm up properly.

Such injuries cost the university money because the school provides rehab services for the injured athletes. Instead of spending money on rehab services, this money could be used to buy new equipment for the team or to fund trips to more competitive meets. Because of my experiences and observing improper warming up techniques by fellow teammates, it is necessary to compose a manual that covers the importance of warming up.

In this manual, I will cover the different components to warming up; as well as tips on hydration and eating healthy. Because Texas’ temperature fluctuates from day to day, the athletes need to have access to a manual that can guide them to proper warm up exercises so they can reduce the amount of injuries that may occur. Also, each day the workouts change from short sprints, to sprint endurance, to long endurance and shake outs. With a manual that is readily available, the athletes will be able to find a warm up suitable for their workout. In addition to warming up for workouts, the athletes need to learn how to warm up for competition. Competition puts a strain on the body so a proper warm will reduce the possibility of injuries.

In the first chapter of the manual, I will discuss the importance of warming up and all the components to a good warm up. In the second chapter I will cover the types of warm ups based on the intended workout and weather conditions. Once the athletes receive the manual and perform the warm ups, the sprinters will feel a positive change in their overall performances.

Chapter 1 Why Is Warming Up Important?

Chapter 1 3

Chapter 1

Why Is Warming Up Important?

Most athletes hear about warming up, but disregard the thought of it. Before jumping into any workout, it is important to warm up. The phrase “warm up” literally means to warm your body up. Going through various exercises and stretches will allow your body to increase in temperature. Once your body is fully warmed, blood will flow through your muscles more efficiently while loosening muscles. Warming up can decrease the likelihood of injuries; as well as reduce the aches and pains that may follow a good work out. In addition to preparing for a workout physically, warming up also determines mental preparation.

Adequate Hydration First thing is first: hydration. In order to have a decent workout, your body must be hydrated. Hydration refers to the amount of fluids, as well as electrolytes, needed for your muscles to work at their best. Because athletes tend to sweat more than a nonathletic person, we need a greater amount of fluid intake. Our bodies are made of 70% water and our muscles contain about 75% of water; therefore drinking plenty of fluids is imperative. Water is the main ingredient in the makeup of the synovial

fluid, which is the lubricating fluid between your joints. When your body endures the pounding from running, synovial fluid acts as a shock absorbent to reduce the risk of injury. When you intake adequate amounts of water, you increase your energy levels so you will not feel drained during the workouts. Drinking at least five 16oz of water ever day, not including during workouts, will improve your muscle and joint mobility, and how long you can go before

you reach fatigue. When you perspire during your workout you lose a great amount of important electrolytes such as sodium and potassium ions. This is when sports drinks come in handy. Sports drinks assist with rapid replacement of fluid and electrolytes lost during workouts. They help with muscle recovery and soreness, and provide stamina and increased endurance during strenuous exercise. Sports drinks ingested during workouts aim at providing

http://ririanproject.com/2006/09/07/10-reasons-to-drink-more-water/

http://ririanproject.com/2006/09/07/10-reasons-to-drink-more-water/

4 Warming Up for Sprinter Dummies

a source of carbohydrates. Carbohydrates are stored in the body as a fuel supply. During workouts, your body will use the stored carbohydrates to keep your muscles going.

Generating Energy Warming up helps generate energy throughout the body. If you fail to warm up properly or not at all, it’s very likely that you will feel stiff or sluggish the first few reps. Once the workout progresses, you muscles begin to feel looser and you are performing better than when you began the workout. The reason you may feel stiff and sluggish initially, but looser in the middle of the workout is because your body was not prepared for the demands of hard running. You have to give your body a ‘heads up’ before you jump into any type of workout. This is when warming up comes into play. A warm up primes your muscles for a workout or race by slightly increasing your core body temperature, which speeds oxygen throughout the body, and triggers the neural pathways between your brain and your muscles. This helps improve muscle contractions and improve muscle contraction and power. By warming up before your hard workouts and races, you can get into the blocks ready for optimal performance.

Mental Preparation Having good warm-up habits will mentally prepare you for workouts and competition. Once your warm-ups become routine it is easier to settle your nervousness. If you step to the line nervous, it is because you don’t know the outcome. When you warm up properly and your mind is focused on the prize, all nerves will subside.

Chapter 2 How Do You Warm Up Properly?

Chapter 2 7

Chapter 2

How Do You Warm Up Properly?

Having a proper warm up is essential to your performance. Proper warming up includes hydrating, warm up laps, dynamic and static stretching, accelerations and build ups, explosive drills, and joint mobility. In this chapter, you will be presented with two warm ups with the explanation of each drill, and on what type of training days they should be used for.

Warm Up Laps At the beginning of any warm up, you should run warm up laps. Each person is different so the amounts of laps are varied. Those who are in the 400 group should jog 800 meters; whereas short sprinters should jog 400 meters and alternate between jogging and skipping on the additional 400 meter lap. Warm up laps help wake up the body and introduce the muscles to the beginning of a work out. Warm up laps allow the blood to begin flowing efficiently to the muscles used for running.

Warming Up in Cold Weather versus Warming Up in Warm Weather Temperature in Texas varies from day to day; therefore so will the intensity of your warm up. Even though your warm up should always be intense, the colder it is, the more intense the warm up needs to be. In cooler conditions, you should always have your sweats on. Because your muscles are tighter in cooler weather, wearing sweats while warming up allows your body temperature to rise quicker resulting in looser muscles. When the temperature is warmer, the warm up should still be intense; however it doesn’t have to be as strenuous. Like in colder conditions, you should wear sweats while warming up. Even though you may feel warm externally, your body temperature may still be at its normal degree. The sweats, along with the warmer conditions can help with raising your internal temperature.


Warming Up for Longer Distances versus Short Sprints When running track, the workouts vary. One day you could be doing 90 meter flys and the next you are running 350s. As the workouts change, the need for a corresponding warm up goes up. In this manual, I have introduced two types of warm up: North Texas Warm Up and the Mean Green Warm Up. These warm ups have overlapping fundamentals but their ways of warming your muscles are different.

• The North Texas Warm Up is used for days where your workout will consist of longer distance sprints. This warm up doesn’t have many stretching exercises because when you run for endurance, you aren’t forcing extraneous amounts of power into the ground causing your muscles to become tight. However, the warm up does focus on hip mobility. The hip mobility stretches help with opening your hips so that your strides are not compressed.

• The Mean Green Warm Up is used for short, fast sprinting days. This warm up has more stretching exercises than the North Texas Warm up because in order to sprint faster, your muscles need to be loose. This also aid with the shock absorption. If your muscles are tight, then when you pound into the ground, the shock causes tension in your muscles; whereas shock can be distributed evenly when the muscles are loose. Also, this warm up consists of a lot of build ups and fast leg drills to help with turnover.

Warm Up Examples In figure 1, the two different warm ups are presented. On the page following the chart are explanations for each component are presented.

Chapter 2 9

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Figure 1: Listed in below are two warm up examples.


Prisoner Squats The North Texas Warm Up calls for prisoner squats. When done properly, this dynamic stretch allows you to loosen your hip flexors. See Figure 2

1. Stand up straight with feet a little further than shoulder width apart 2. Place hand on either your head on

hips so that your elbows are pointed outward

3. Making sure your chest is out, bend your hips back until your butt is even with your knees

4. Make sure your knees do not go over your toes and your heels remain on the ground

5. Stand up and repeat the exercise 7 times

Lunges The North Texas Warm Up requires three types of lunges: Front, Back and Crossover lunges.

• Front Lunge/Back Lunge: Front and back lunges help stretch hip flexors and quadriceps muscles. You can also use lunges to assist with pelvic posture. See Figure 3.

1. Stand up straight with your feet slightly apart

2. Place hands on hips to help with balance and posture

3. Front Lunge: pick up one leg and place in front of you

4. Back Lunge: pick up one leg and place behind you

5. Sit hips down so that both legs are bent in a 90 degree angle

6. Make sure the front knee does not go over the front toe

7. Stand up, reposition feet to step 1 8. Repeat 7 times on each leg.

• Crossover Lunge: Like the front and back lunges, crossover lunges help with stretches hip flexors. See Figure 4

1. Stand up straight with your feet shoulder width apart 2. Place hands on hips to help with balance and posture 3. Using one leg, place the foot back and at an angle adjacent to the rest of the

body

Figure 2

Figure 3

Chapter 2 11

4. Try not to let your hips rotate for that will defeat the purpose of the stretch 5. Sit your hips down so that both knees are bent 6. Make sure the front knee does not go over the front toe 7. Stand up and reposition feet to step 1 8. Repeat 7 times on each leg

Build Ups Throughout both warm ups build ups, or commonly known as accelerations, are suggested. Acceleration drills throughout a warm up helps get the blood flowing and loosening up muscles that you just stretched. In the North Texas Warm UP, build ups should have a standing start, crouch start, or 3 point start; whichever is designated. Whereas the Mean Green Warm Up allows you to choose which start you would like to use.

• Standing Start: Standing starts are the simplest starts when doing buildups. You can choose from standing slightly bent at the hips with your legs spread or you can do a falling start. A falling start requires you to stand with your feet together. You begin to lean forward, but when you feel like you are falling you begin to run.

• Crouch Start: See Figure 5. When doing a start in a crouch position: 1. Start standing up 2. Place feet apart as if you were in blocks 3. Set your hips back 4. Allow your chest to barely rest on

your front knee 5. Relax your arms 6. When you are ready, push out for 30

meters

Figure 4: a) b)

Figure 5


• 3 Point Start: See Figure 6. When starting in a 3 point position: 1. Start standing up 2. Place feet apart as if you were in

blocks 3. Set your hips back until your back

knee is on the ground 4. Your hands should be placed under

your shoulders as if you were in the blocks

5. When you come to the “set” position, push the arm on the side of the front leg back into the air

6. When you are ready, push out for 30 meters.

Forward Low Walks Forward Low Walks are in the North Texas Warm Up. When done properly low walks help stretch quadriceps, calf muscles, and Achilles; as well as help with pelvic posture. See Figure 7.

1. Start standing up 2. Sit your hips back 3. Make sure your chest is up and you

are not leaning forward 4. Walk forward 5. Stay in compressed position 6. Do not stand up in between walks

Hip Mobility In both warm up there are hip mobility exercises to help open your hips so that you can feel looser. Once your hips are loose, the rest of your lower body will not feel stiff. The exercises consist of: Fire Hydrant, Forward/Backward Knee Circles, and Lateral Ham Reach.

• Fire Hydrant: • Start in a quadruped position with knees shoulder width apart • Lift one leg and open outward so that your knee is up at a 90 degree angle • Make sure to keep chest forward and refrain from turning your body • Bring knee back to ground

Figure 6

Figure 7

Chapter 2 13

• Repeat 7 times on each leg • Forward/Backward Knee Circles:

• Start in a quadruped position with knees shoulder width apart • Lift one leg and open outward so that your knee is up at a 90 degree angle • Rotate the knee forward and down • Make sure to keep chest forward and refrain from turning your body • Bring knee back to ground • Repeat 7 times on each leg • Repeat Step 1 and 2 • Rotate the knee backwards and down • Repeat 4 through 6

• Lateral Ham Reach: See Figure 8 • Start in a quadruped position

with knees shoulder width apart • Straighten a single leg backward

with ankle flexed • Rotate leg forward making the

foot pointing forward • Rotate the leg back • Repeat 7 times on each leg

Buttkick/ A-Skip/ Fast Leg Buttkick: Buttkicks helps ready your muscles for fast movement. The quick down – up motion also helps with turnover in a race.

1. Start standing up 2. Move your arms as if you were running 3. Instead running with your knees faced down in the commonly taught

buttkick, lift your knee up 4. As you knee is going up, make sure your ankle is flexed 5. If your knee is high enough, your foot should lightly touch your behind 6. This should be in a quick but controlled motion 7. Get as many steps as you can in without covering much distance

• A-Skip: 1. Start standing up 2. Skip by bring your knee up 3. Your back leg should be straight 4. This should be a controlled form enhancing drill

• Fast Leg: Fast leg drills are used to help with the reducing the time your foot spends on the ground. This helps with turnover in your race.

1. Start standing up 2. Do a small jog 3. Every 3 steps with a designated leg, cycle your leg quickly 4. Your knee should come up and your ankle should be flexed 5. Make sure your posture is correct

Figure 8


6. Repeat with the other leg 7. Repeat alternating legs

Jumping Jacks/ Pogo Jumps • Jumping Jacks: Jumping jacks are present in both warm ups and help with

generating blood flow to all parts of the body. North Texas Warm Up requires the standard jumping jacks; whereas the Mean Green Warm Up asks for 3way jumping jacks. 3way jumping jacks consist of:

1. Regular Jumping Jacks 2. Legs front and back Jumping Jacks 3. Legs crossing front and back Jumping Jacks

**each are done 15 times • Pogo Jumps:

1. Start standing up 2. Feet together 3. Without bending your knees bound off the ground using your feet 4. Repeat 15 times

Mountain Climbers/ Dynamic Groiners/ Frog Thrusts/ Burpies Each of these drills aid in the concept of explosion.

• Mountain Climbers: See Figure 9. 1. Start on all fours with your

hands a little wider than shoulder width apart and your legs extended backwards

2. Raise your knee so that one of your feet is on the ground under your chest

3. Return the leg to an extended position

4. Repeat with the other leg 5. This should be quick but

controlled 6. Alternate legs 7 times each

• Dynamic Groiners: See Figure 10 1. Start on all fours with your hands a little less than shoulder width apart and

your legs extended backwards 2. Raise your knee so that one of your feet is on the ground outside of the same

side hand 3. Return the leg to an extended position

Figure 9

Chapter 2 15

4. Repeat with the other leg 5. This should be quick and controlled 6. Alternate legs 7 times each

• Frog Thrusts: See figure 11

1. Start on all fours with arms shoulder width apart and legs extended backwards

2. Push off feet and bring knees up 3. Feet should land on the outside of both hands 4. Push off feet to bring legs back to extended position 5. Repeat 7 times

• Burpies: See Figure 12 1. Start standing up 2. Jump up 3. Land feet first then hands 4. Push back into a push up position 5. Push feet so that your knees are under your chest 6. Push up into the air 7. Repeat 7 times

Figure 10 Figure 11


Skip for Height/Distance/ Run Run Jump These drills work on the explosion concept. Exploding in drills helps with getting a good push out of the blocks.

• Skip for Height/Distance: 1. Start standing up 2. Skipping for Height: In a skipping fashion, push off the ground to increase

your vertical height 3. Skipping for Distance: In a skipping fashion, push off the ground to increase

your longitudinal distance in the air. 4. Reminder, this is not a bound, but a skip

• Run Run Jump: 1. Start standing up 2. Begin to run, at a decent pace 3. Every second step, jump off the planted leg

Figure12 a) b)

c)

Chapter 2 17

4. Land on the opposite leg 5. Begin to run again 6. Repeat steps 3-5

Lateral Shuffle/Crossover Bound/ Carioca These exercises are used to help open up groin and hip flexors.

• Lateral Shuffle: See Figure 13. 1. Start standing up 2. Position your body so that your side is facing the direction you want to move

in 3. Push off your leg that is furthest away from the direction you want to travel

in 4. Land on the other leg 5. Repeat 6. As you are shuffling your legs down the warm up area, glide your arms above

your head in unison with your legs 7. After 30 meters, repeat steps 1-6 going the opposite direction

• Crossover Bound: 1. Start standing up 2. Your feet should be shoulder width apart 3. Position your body so that your side is facing the direction you want to travel

in 4. Using you leg furthers away from the direction you want to travel in, cross it

in front of your other leg

Figure 13 a) b)


5. When you cross over the opposite leg you should push off of it as soon as it lands so that you can return to the shoulder width apart stance

6. This should be continuous for 30 meters 7. After 30 meters, repeat steps 1-6 going the opposite direction

• Carioca 1. Start standing up 2. Your feet should be shoulder width apart 3. Position your body so that your side is facing the direction you want to travel

in 4. Step out with the lead leg, or the leg closest to the intended direction 5. Using your leg furthest away from the direction you want to travel in, cross it

behind your other leg 6. Step out with the lead leg 7. Cross the opposite leg in front with the knee high and the ankle flexed 8. Step out with the lead leg 9. Repeat steps 4-8 continuously for 30 meters 10. Repeat steps 1-9 going the opposite direction

Stretching • 1-2-3 Toe Touch: When done properly, this exercise will help stretch hamstring

and calve muscles. See Figure 14. 1. Start standing up 2. Stick one feet out front and flex your foot 3. Stick your hips back so that your chest is resting on your thigh 4. Touch the ground around toe with your finger tips 5. Slightly lift hands from ground 6. Touch the ground around your heel with your finger tips 7. Slightly lift hands from ground 8. Touch the ground behind your heel with your finger tips 9. Alternate right and left feet for 15 meters

Chapter 2 19

• Backward Quad Pull: When done properly, you should feel a stretch in your quadriceps. See Figure 15.

1. Start standing up 2. Pick your foot off the ground, bringing your heel towards your butt 3. Use a single arm to catch the foot of the corresponding leg 4. Grip the toe part your of your shoes and pull the toes towards the rest of

your body 5. Return your foot to the ground 6. Repeat steps 1-5 for the other leg 7. Alternate for 15 meters

• Shin Pull: This exercise should help with stretching your hip and glute muscle. See Figure 16.

1. Start standing up 2. Bring your knee up towards your chest without binding over 3. Once your knee is to your hip, grab your shin with both hands 4. Pull up on your leg 5. Return your foot to the ground 6. Repeat steps 1-5 for the other leg 7. Alternate legs for 15 meters

• Knee to ChestThis exercise should help stretch your hamstring and glute muscle. See Figure 17.

1. Start standing up 2. Bring your knee to your chest without binding over 3. Use both hand to grab your leg 4. Pull your leg towards your body

Figure 14 Figure 15


5. Make sure back leg is straight 6. Return your foot to the ground 7. Repeat steps 1-6 with the other leg 8. Alternate legs for 15 meters

• Frankenstein Walks: Frankenstein walks are sometimes referred to as toy soldiers

because of how straight your leg is suppose to be. If your legs are straight and your posture is adequate, you should feel a stretch in your quadriceps and hamstrings. See figure 18.

1. Start standing up 2. Using your quadriceps of a single leg, pull your leg up 3. The leg being pulled up should be straight and parallel to the ground 4. Your ankle should be flexed 5. The leg on the ground should be straight as well 6. Return leg to the ground 7. Repeat steps 1-6 for the other leg 8. Alternate your legs for 15 meters

• Single Leg RDL: This exercise should stretch your hamstrings if done correctly. See Figure 19.

1. Start standing up 2. Begin to lean forward with chest out 3. Do not allow hips to rotate 4. As you are leaning forward, a single leg should be going backwards into the

air 5. Your ankle should be flexed so that your foot is pointed towards the ground 6. The leg in the air, as well as the leg on the ground should be straight 7. You should not lean further than how high your leg can go 8. Lower leg back to the ground 9. Repeat steps 1-8 for the other leg

Figure 16 Figure 17

Chapter 2 21

10. Alternate your legs for 15 meters

Thank You I hope this manual helped your realize why warming up is important for a great performance. What you put in is what you get out. If you warm-up well, your work out will be far more beneficial. A great workout will lead to excellent performances at meets.

Figure 18 Figure 19

Index 23

Index #s 1-2-3 Toe Touch, 18 3 Point Start, 12

A A-Skip, iii, 13

B Back Lunge, 10 Backward Knee Circles, 13 Backward Quad Pull, 19 Build ups, 7, 8, 11 Burpies, iii, 14, 15 Buttkick, iii, 13

C Carioca, iii, 17, 18 Crossover Bound, iii, 17, 18 Crossover Lunge, 10 Crouch Start, 11

D Dynamic Groiners, iii, 14, 15

F Falling start, 11 Fast Leg, iii, 13, 14 Fire Hydrant, 12, 13 Forward Low Walks, iii, 12 Frankenstein Walks, 20 Frog Thrusts, iii, 14, 15

Front Lunge, 10

H Hydration, iii, 3

J Jumping Jacks, iii, 14

K Knee to Chest, 19

L Lateral Ham Reach, 13 Lateral Shuffle, iii, 17

M Mean Green Warm Up, 8 Mountain Climbers, iii, 14

N North Texas Warm Up, 8, 10, 12, 14

P Pogo Jumps, iii, 14 Potassium ions, 3 Prisoner squats, 10


R Run Run Jump, iii, 16, 17

S Shin Pull, 19 Single Leg RDL, 20 Skipping for Height, 17 sodium, 3 Standing Start, 11 synovial fluid, 3 warm up, v, 3, 4, 7, 8, 11, 12, 17

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