Coach,
According to you, which is the best type of warm up for runners of 400m/400mhurdles/800m? Can you detail me a warm up type?
Thanks.
Warm up
Moderator: George Payan
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George Payan
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Dynamic Warm Up
This dynamic warm up is by Brent McFarlane, Canadian Head Track & Field Coach for the Sydney 2000 Olympic Games:
Start with 1000-1500m easy jog.
1.
4 x 50m easy jog (turn around every 50m)
2.
Jog backwards 50m and jog 50m
3.
Jog 50m changing direction
4.
Jog 2 x 50m slowly bending to touch ground (3 point start) and gradually accelerate 10 to 15 meters
5.
Jog 50m doing high knee lifts (A’s at a skip) as you feel alternating legs, Jog 50 meters
6.
Jog 50m doing leg extensions (B’s at a skip) as you feel alternating legs, Jog 50 meters
7.
Easy jog for 50m bending over to touch toes as you go
8.
Skipping 50m (no rope needed) with arms swinging
9.
Walk 50m swinging arms forward
10.
Walk 50m swinging arms backward
11.
Walk 50m fast swinging arms fast forward
12.
Jog 50m tripling (ankle drive drill)
13.
Jog 50m with ankle hops (extensions/driving) (both ankles, left, right, side to side)
14.
Jog 50m doing alternate knee lifts (A’s) to the front and then to the side (switch legs) as you feel
15.
Repeat 14 with emphasis on ankle drive
16.
Jog 50m doing cross steps (running sideways) with arms crossed in front of body and alternating direction of cross-step
17.
Walk several times 50m doing various flexibility movements such as: alternate toe touching (gently dynamic), hip circles (twists), ankle extensions (Achilles stretch), groin stretch (lunge position) – a total of 10 repetitions per exercise are necessary to get the desired effect. Note: doing flexibility work is always a good option when athletes seem to be tiring.
18.
Walk several times 50m doing event specific flexibility exercises using a partner, equipment or a support such as: hurdle lead leg drills on a wall, free leg swings forward and sideways (straight and bent leg) while leaning against a wall, various hurdling stretch positions while sitting (gently dynamic), leg swings forward to kick hands in front of body (there is an endless choice to suit needs)
19.
Sprint drills 40m x (high knee lifts trail leg action, leg extensions) (actually A, C and B Mach exercises) done over 20m distances with a walk back recovery. Start slowly and get more dynamic.
20.
Jog 2 x 50m each including 6 times easy starting positions and accelerations
21.
2 x 50m easy acceleration
22.
2 x 50m controlled and smooth acceleration (95+%)
23.
40m acceleration, hold speed for 20m and then relax
24.
Repeat 23 emphasizing frequency and “fast hands”
Coach McFarlane was a speaker at a clinic and athletes demonstrated this warm up. I have used this warm up at the university level and at the high school level. At the end of this warm up, the athletes thought this was the workout. The warm up takes 30 minutes. As the week progressed, I shortened the warm up and some days I modified the warm up. For example, what was done forward was also done backward.
Coach Payan
www.CoachesEducation.com
Start with 1000-1500m easy jog.
1.
4 x 50m easy jog (turn around every 50m)
2.
Jog backwards 50m and jog 50m
3.
Jog 50m changing direction
4.
Jog 2 x 50m slowly bending to touch ground (3 point start) and gradually accelerate 10 to 15 meters
5.
Jog 50m doing high knee lifts (A’s at a skip) as you feel alternating legs, Jog 50 meters
6.
Jog 50m doing leg extensions (B’s at a skip) as you feel alternating legs, Jog 50 meters
7.
Easy jog for 50m bending over to touch toes as you go
8.
Skipping 50m (no rope needed) with arms swinging
9.
Walk 50m swinging arms forward
10.
Walk 50m swinging arms backward
11.
Walk 50m fast swinging arms fast forward
12.
Jog 50m tripling (ankle drive drill)
13.
Jog 50m with ankle hops (extensions/driving) (both ankles, left, right, side to side)
14.
Jog 50m doing alternate knee lifts (A’s) to the front and then to the side (switch legs) as you feel
15.
Repeat 14 with emphasis on ankle drive
16.
Jog 50m doing cross steps (running sideways) with arms crossed in front of body and alternating direction of cross-step
17.
Walk several times 50m doing various flexibility movements such as: alternate toe touching (gently dynamic), hip circles (twists), ankle extensions (Achilles stretch), groin stretch (lunge position) – a total of 10 repetitions per exercise are necessary to get the desired effect. Note: doing flexibility work is always a good option when athletes seem to be tiring.
18.
Walk several times 50m doing event specific flexibility exercises using a partner, equipment or a support such as: hurdle lead leg drills on a wall, free leg swings forward and sideways (straight and bent leg) while leaning against a wall, various hurdling stretch positions while sitting (gently dynamic), leg swings forward to kick hands in front of body (there is an endless choice to suit needs)
19.
Sprint drills 40m x (high knee lifts trail leg action, leg extensions) (actually A, C and B Mach exercises) done over 20m distances with a walk back recovery. Start slowly and get more dynamic.
20.
Jog 2 x 50m each including 6 times easy starting positions and accelerations
21.
2 x 50m easy acceleration
22.
2 x 50m controlled and smooth acceleration (95+%)
23.
40m acceleration, hold speed for 20m and then relax
24.
Repeat 23 emphasizing frequency and “fast hands”
Coach McFarlane was a speaker at a clinic and athletes demonstrated this warm up. I have used this warm up at the university level and at the high school level. At the end of this warm up, the athletes thought this was the workout. The warm up takes 30 minutes. As the week progressed, I shortened the warm up and some days I modified the warm up. For example, what was done forward was also done backward.
Coach Payan
www.CoachesEducation.com