BEFORE YOU START
Designed to pre-heat the muscles so that we can obtain maximum benefits from the pre-workout stretch. This can be simple jogging (i.e. 1/2 mile jog) or other light activities like jumping rope, form drills, back pedals, cariocas, hip swivels, skips, mountain climbers, striders, etc. This period should last 5-8 minutes.
Dynamic Warm Up
The goal is to prepare the muscles for the more dynamic work that will follow. Special emphasis should be placed on the quads, hams, calves, groin, glutes, and hip flexors. This period should last between 5-8 minutes.
Dynamic Flexibility Drills
Get ready for speed work - heel-to-butt, high knees, skipping, bounding. 5-8 minutes.
Further prepare for the workout and to focus on the specific components of sprinting.