Correct warm-up is a crucial a part of any train program. On the subject of warming up for sprints, that is non-negotiable—and for good purpose. Operating at full velocity on chilly muscle tissues or muscle tissues that have not been correctly warmed up is a recipe for catastrophe and might tear your hamstrings rapidly.
Sprinting requires most effort and locations excessive calls for in your physique, particularly your muscle tissues and joints. In reality, sprinters can use greater than three to 4 occasions their physique weight on a single joint when working, so correct warm-up is essential to stopping harm.
This high-intensity train has many advantages (when warmed up totally), not solely serving to to enhance velocity but additionally selling cardiorespiratory health. “Sprinting has been proven to decrease blood stress, improve VO2 max, and even improve mind cognition and different capabilities,” shares DJ RuffinSweat PT private coach, All-American monitor and subject athlete in Southeast Louisiana.
Right here, the five-time Southland Convention champion takes you thru an lively pre-sprint warm-up. This program will assist guarantee your muscle tissues and joints are prepared to succeed in prime velocity!
Why a dynamic warm-up for sprinting is important
Not all warm-ups are created equal, and a few might even trigger your muscle tissues to chill down and stiffen barely. For prime-intensity workout routines like sprinting, Ruffin recommends a dynamic warm-up for optimum sprinting outcomes.
Dynamic warm-up (or dynamic stretching) makes use of the drive generated by the muscle tissues and the momentum of the physique to maneuver the joints by their full out there vary of movement, which helps put together the physique for the calls for it’s going to impose. Not solely does this guarantee your muscle tissues are heat and prepared for motion, it additionally ensures your joints are heat.
For instance, you possibly can carry out knee-high variations earlier than sprinting, or you possibly can carry out body weight squats earlier than moving into the squat rack.
That approach, take this warm-up with you the following time you head to the monitor.
Heat-up directions: Every motion is carried out for 30 seconds. Relaxation for 1 minute, then repeat. You’ll be able to repeat this cycle as wanted to permit your physique to heat up correctly.
