01 Track & Field Warmup (Examples)
Warmup Drills
- Piriformis Stretch: Sit down (on bench or short wall) and cross leg and stretch hips with stiff back lean (external link)
- Quick Feet or Choppy Steps
- Walk On Toes (other external link)
- March on Toes
- High knees (other external link)
- Karaoke Drill / Crossover Sideways (external links) (external link) (other external link)
- Hamstring Sweeps (external link)
- Run Backwards
- Butt Kicks (external link) (external links) (other external link)
- Skip (A Skip) (external link) (other external link)
Other Warmup Drills
- Achilles / Calf stretch (external link)
- Alternating Knee Drops (external link)
- Bounding (helps with stride length)
- Figure 4 (other external link)
- Gate: Open Gate & Close Gate (external link)
- Hamstring stretch (external link)
- Hopping (one leg or two leg)
- Jumping Jacks
- Knee to chest stretch (one leg at a time)
- Ladder work (agility)
- Leg Swings
- Lunges or Squats
- Lunge on one knee (other external link)
- Plyometrics
- Pushups
- Playful Skipping
- Rocking Adductor Stretch (external link)
- Skip (B Skip) (external link) (other external link)
- Slide (basketball drill) (external links) (external link) (other external link)
- Standing Trunk Twist; Standing Windmill
- Standing Touch toes; Standing Cross-Legs Touch toes
- Toes In walking (other external link)
- Toes Out walking (other external link)
- Quick feet
- Quad Stretch (external link)
- Walk on Outside of Ankle (other external link)
- Walking over a short hurdle (for hip flexibility) (other external link)
- Walking Quad Stretch (external link)
- 5 Steps Forward, 5 Steps Back
- Every Third
- Additional hip flexibility drills over a hurdle (video: external link)