Track and field athletes participate in intense competitions that are incredibly physically demanding. It is imperative that they prepare accordingly for the demands that these activities place on their bodies. Athletes should begin their warm up 45 minutes before their track and field meet with a 10 minute jog and some light stretches. They should then proceed to perform several drills that will prevent injuries, enhance speed and improve the athlete’s running form.
KARAOKE
Position your chest and head at a 90 degree angle to the direction that you plan on running toward. Quickly cross the right leg over the left and move forward while swiveling your hips. Then stride with the left leg while keeping it behind the right leg. Keep your head, arms and upper body pointing perpendicular to the direction in which you are moving. Don’t swivel toward this direction. Allow your legs and hips to do all of the moving. Keep crossing and uncrossing your legs as quickly as you can until you reach a target that you’ve chosen.
BACKWARD EXTENSIONS
Run backwards while extending your legs as far as you can. This creates the maximum backward extension to help train your muscles to “fast twitch”. Backwards extensions are especially important for the quads. They’ll also loosen up your legs, hip flexors and hamstrings.
STRIDES
Perform between 4-5 accelerations. They should be 80- 90 meters long. Don’t take these lightly. Accelerate and reach your typical racing pace for at least 10 meters of each stride.
HIGH KNEES
This drill will speed up your stride and add extra power your running capability. Straighten your shoulders and back. Arch your arms a bit and bend the elbows at a 90 degree angle. Keep your head and hands pointed straight ahead. Run for 15 yards while extending your knees as high as possible on each stride. Make each step short and quick while lifting the knees. Drive your arms with each stride and be sure to breathe throughout the duration of the drill.
JUMP SKIPS
Skip on one foot and drive the opposite knee as high as possible. Then alternate feet and knees. Your arm should move up and down in pumping manner throughout the drill. Drive up the arm on the same side as the foot that is skipping. So when the left foot skips, the left arm should drive and the right knee should lift as high as possible.