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Warmup Card

Mid-Distance Warm-up

Pre-Race - Start 45-60 minutes before you race (those with exercise-induced asthma do the tempo 90-120 minutes before instead - talk with your doctor)*

5-15 minutes easy run (the length depends on the event and the amount of time you have) + Dynamics/drills (about 20m out and back each):

Dynamic high-knee pull, 3-6 per leg
Dynamic quad stretch, 3-6 per leg
Baby skips w/arm swings forward/backward/arm hugs
A skip
B skip
Carioca (facing right/facing left)
Toe walking (forward/in/out)
Heel walking (forward/in/out)
Side stretch
High knees
Butt kicks
Quick steppers

Forward lunge x 5 each leg
Backward lunge x 5 each leg
Lateral lunge x 5 each side
Walking lunge with twist x 5 each leg
Accelerations number one: 2 x 50m or 6-10s

Leg swing forward & backward x 5 each leg
Side to side leg swing x 5 each leg
Hurdle hip rotation forward x 5 each leg
Hurdle hip rotation backward x 5 each leg
Bent knee side to side x 5 each leg
Bent knee forward & backwards x 5 each leg

Accelerations number 2: 2 x 100m or 15-20s

Pre-Race Only - (a) 15-20 minutes before your event (those with exercise-induced asthma should probably skip this step - talk with your doctor) Enhanced tempo (300m/1’-1:30’ for an 800m, 600m/2’-3’ for a mile & 2 mile). Followed by a 5-7 minute full-recovery. Then (b) for the mile and 2 mile, do 2-3x 100-150m strides at race pace with 2-3 minutes recovery each, and for all events 2-3x 25-60m accelerations (not all out save it for the event) at or near the start line.

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