The elite warm up!!

From my post yesterday on the importance of warm ups I talk about why warm ups are so important. However today I will show you the warm-up of elite distance runners from start to end!

1: jog warm up

The first thing athletes will do when they come to training is a 2-3 mile warm up at a slow pace to get the bodies warm

2: stretches

Then straight after that the athletes will perform many different stretches to loosen out their muscles. They target all the muscles and do these stretches with purpose (not slacking around!!)

calf sweeps X 10

lunge and hold X 10

side squat X 10

Glute stretch (sit down on the ground, then bring your right ankle across to your left quad and vise versa) X 10

static calf stretch (lean against wall and extend leg to feel stretch) X 10

leg swing X 20 (10 each leg)

3: drills

Drills are done next to improve coordination, stability and running form. They consist of many different hops and bounds.

arm swing skip X 15

side hops X 20 (10 each way)

karaoke X 12 (6 each way)

high knee karaoke X 12 (6 each way)

A skip X 20 (10 each leg)

A skip with clap under leg each hop X 20

B skip X 20

straight legged strides 30-40m

High knees X 20

But kicks X 20

4: strides

Finally the athletes do 4-5 X 60-100m strides starting slow and finishing near top end speed.