A sprints warm-up is most useful when it primes the specific phases of the event, not just general blood flow. Here's the warm-up flow sprints athletes use, general, then activation, then phase-specific drills, then priming reps. Each one builds toward the rep you're about to do.
Start broad, easy aerobic work to raise core temperature. Move to activation, glutes, hips, shoulders. Then phase-specific drills, takeoff drills if you're about to sprints, approach drills if you're working on rhythm. Each layer builds.
Most warm-up errors are skipping phase drills. The body doesn't know it's about to sprints unless you show it the pattern first. Three to five reps of each phase, low intensity, sets the groove.
Your first full sprints of the day shouldn't be at competition intensity. Build up, 60% effort, 75%, 90%. AI tracks the reps and tells you when your form is ready for full effort.
Most athletes don't film warm-up. They should. The first two or three full-effort sprints reps tell the AI a lot about how your form holds up under fatigue, way more than fresh reps from a rested practice.
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The phases below are sequential, each layer primes the next. Skipping the event-specific block is the most common warm-up error and the most predictable source of cold-takeoff form on opening attempts.
Easy 800 m jog, dynamic mobility (leg swings, hip openers, T-spine).
Glute bridges, monster walks, scapular pull-aparts, ankle pogos.
A-skips, B-skips, dribble, straight-leg run, fast-feet. 20 m of each, 2 sets.
4-6 x 60 m progressive build-ups: 60% / 75% / 90% / full effort with deceleration.
2-3 starts to 20 m at full effort. Then a final start to the race distance.
Primary sources behind the numbers and methods on this page.
Five common questions about sprints that come up in coaching.
A directory of every sprints page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
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