Phase 1, 0-20 min: general
Jog 800m to a mile, dynamic stretching, A-skips and B-skips. Raises core temperature, opens hips, mobilizes ankles. Stop sooner if you tend to peak slow.
A track meet warm-up is different from a practice warm-up. You need to be peaked, not depleted, and your timing has to match the meet schedule. Below: a 45-60 minute warm-up sequence used by NCAA and HS programs, with the timing per event group.
Jog 800m to a mile, dynamic stretching, A-skips and B-skips. Raises core temperature, opens hips, mobilizes ankles. Stop sooner if you tend to peak slow.
Sprinters: 4-6 strides at building intensity (60-90%). Jumpers: 3-5 short approach runs. Throwers: medicine ball throws and 5-8 light implement throws. Match the day's first competition demand.
Sprinters: 1-2 starts from blocks. Jumpers: 1-2 full approach runs without a jump. Throwers: 2-3 max-effort throws. Stop 5-10 minutes before your first call to stay sharp.
A clean warm-up shows up in the first competitive attempt. Film one warm-up rep, AI compares form to a competition rep. Athletes who warm up correctly look the same in both; under-warmed athletes look different in attempt 1.
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