A selection of warm up drills ATHLETICS Stride

A selection of warm up drills ATHLETICS

Stride out � Aim is to get the blood flowing around the body to heat up the muscles. Concentrate on good posture and good technique while doing the stride out. Concentrate on pumping the arms from the shoulders Don't flick out the heels from behind Keep shoulders relaxed � https: //www. youtube. com/watch? v=q. S 9 r. Fde. Cjuk � � �

Ankling � Aim is to facilitate the proper loading and spring during running Starting at the toe push the foot down so that the heel barely touches the ground. The foot should never go higher than the ankle Always keep arms moving from the shoulders. Its good to start of slow as the movement can be tricky to do. Once the movement is learned move the feet at a fast pace never gonging higher than the ankle. Reps is key, the more reps the better instead of distance. � https: //www. youtube. com/watch? v=es_7 EB 9 ki 8 w � � �

High Knees � Aim is to help keep the knees up while running and to help us to stay light on our feet. Use arms while pumping from the shoulders Bring Knees up to hip height Don't point the toes towards the ground. Keep ankles stiff and toes pointed up Keep shoulders relaxed � https: //www. youtube. com/watch? v=8 opc. Qd. C-V-U � � �

A skip � This drill helps recruit the primary movers which are the hamstrings and glutes For this drill skip with high knees As you bring the leg down finish with a slight brushing action as you pull backwards. The brushing motion can sometimes be forgotten but is a key element of powerful stride Focus on initiating that pull from the glutes as the hamstrings then join in the motion. Use the same arm motion as you would use while running � https: //www. youtube. com/watch? v=RKm. VZe 45 CJI � � �

B skip � This drill is almost the same as the A skip. But in this drill you extend the leg forward This extension helps stretch the hamstring then helps you to really concentrate on the backward brushing motion as your foot lands on the ground and pulls through. Keep arms moving in running motion while doing the drill. � https: //www. youtube. com/watch? v=fd. Kd. Tx. Z 6 c. MI � �

Side to side skip � � � This does no require running Skip from side to side. Swing the arms over head Skip 10 times on the left side then change and skip from side to side on the right side https: //www. youtube. com/watch? v=8 MLNgi. Dlwh. Q

Sideways crossovers � � � This time you crossover and rotate your hips/shoulders as the left leg moves in front and then behind the right leg. Think fast feet on this one Best to start slow then pick up the pase.

Heel Flicks � This is a hamstring drill The thigh points directly down and doesn't move Body position is slightly forward Kick leg up to the butt Build the speed up Forward motion does not matter here. This drill can be done standing in one spot � https: //www. youtube. com/watch? v=Uf. CH 8 LMm. LH 8 � � �

Straight legs � Run forward keeping the legs straight Forward speed is not important here Focus on bringing the legs back under the body Keep arms in proper running motion. Pump arms from the shoulders Keep the shoulders relaxed. � https: //www. youtube. com/watch? v=qp. Xj-Qe 10 z. I � � �

Two legged hops � Swing the arms when jumping Start from a low position Absorb the impact by slightly bending the knees when hitting the ground Don't let the toes point towards the ground. Keep the ankles stiff and toes pointed up. Keep the reactions quick as soon as the feet hit the ground hop up quick. � https: //www. youtube. com/watch? v=SRb. Gk-l. Voyo � � �

Walking quad stretch � Aim is to stretch the quad. While waling pull the ankle towards your butt. Hold that position for 5 seconds Then take another step doing the same with the opposite leg � https: //www. youtube. com/watch? v=2_pr 9 -LDUSQ � � �

Side Lunge � The aim is to stretch the groin Knees should be kept in line with the toes The toes should be pointed forward Putting all the weight on the right side bend the right knee leaning to the right. Keep the left leg straight. Hold for 5 seconds Then swap to the other side � https: //www. youtube. com/watch? v=v. VGL 09 qt. BRA � � �

Walking Lunge � Keep front knee over the front foot Push the hips forward Try to rotate the pelvic bone up towards the sky to increase the stretch on the hips Keep the proper sprinters mechanics while doing this Keeping the elbows locked at 0 degrees. Keeps shoulders down and relaxed � https: //www. youtube. com/watch? v=JRh 6_4 rq-b 8 � � �

Sit backs � Aim is to stretch the hamstrings Place on foot slightly out in front keeping the leg out in front straight. Sit back on the opposite leg while bending the knee Hold the stretch for 5 seconds then swap legs � https: //www. youtube. com/watch? v=f 40 HPUX 9 Ox. I � � �

Superman's � Aim to stretch the hamstrings Balance on one leg Lean forward into a superman flying position Place arms out in front Keep body in a nice straight position keeping everything in line. � https: //www. youtube. com/watch? v=k. Aki. Uc. XK_0 o � �

Superman into lunge � � The exact same as the superman drill except now your going straight into a lunge. Don't leave a pause between the superman and lunge its meant to be all the one movement. Keep the same technique as the superman drill keeping everything in line. Keep the same technique for the lunge bend the elbows at 90 degrees.

Leg swings side to side � � Lean against a fence or a wall. Swing the legs from side to side 10 times each side. Aim is to stretch the inner and outer thigh muscles, hip, hamstrings, calves and quads. https: //www. youtube. com/watch? v=qeoz 0 uo. ESo. E

Hurdle hops � Set up 6 hurdles The aim is to be reactive The hop is quick and light This means you just jump high enough to clear the hurdle and lightly � https: //www. youtube. com/watch? v=r 47 D 5 ITt. Vf 0 � � �

Hops and run � � � Aim to work on quick transition from a hop into a sprint. Set up about 6 hurdles Hop over the first 5 hurdles being reactive keeping the toes pointing up. While jumping over the last hurdle land on two feet react quick to push off into a sprint. https: //www. youtube. com/watch? v=z. F 86 DIc. Ivwk

Side Step � Step over each hurdle while facing sideways Touching the ground with both feet in-between each hurdle Push of your back leg to move through the hurdles. Avoid hopping � https: //www. youtube. com/watch? v=t 32 d_A 4 V 6 Fk � � �

Hurdle 1 step � This is a quick and light step run through the hurdles. The drill teaches quick turnover Requires fast heal recovery so you don't hit the hurdles Use the arms in this drill Pump from the shoulders Keep shoulders relaxed. � https: //www. youtube. com/watch? v=5 dwt. VV 4 Uk. Ak � � �

Scissors kick over hurdles � Great dynamic warm up drill for the hamstrings. This drill requires you to stay very tall This drill requires a lot of rhythm Start by going through the hurdles first with your right leg then change to the left. Keep the hurdles low Gradually build the height of the hurdles over time � https: //www. youtube. com/watch? v=FA-dfim. SXwk � � �

Lunge with a twist � � � Combination off two different moves. Lunge and twist The forward lunge helps stretch the hip flexors and activates the legs, glutes and hips The twist stretches out the upper and middle back and activates core rotation. As you do the lunge step forward then drop the hips After you have lunged slowly twist to the side you are lunging for a more intense hip flexor stretch. https: //www. youtube. com/watch? v=Bj. V 6 EUV 7 Nd 8

Knee to chest � � This exercise mimics the top of a running stride as you bring your knee toward your chest before striking the foot toward the ground. You can alternate each leg while stationary or do it while walking forward. Focus on bringing the knee cap into the chest by hugging your shin while stepping onto your toes with your opposite foot, which will give you more leverage. https: //www. youtube. com/watch? v=m 9 vs. Pdn. G 3 JQ

Hip stretch with a twist � It helps open up the hips and groin while stretching the core, upper, and middle back. Start in the push up position and bring your right foot up to your right hand while keeping your hips down and lower back flat. Take your left hand, twist to your left while extending your arm and reaching toward the sky. Come back to the starting pushup position and repeat on the other side. � https: //www. youtube. com/watch? v=Wu. FXTbpi. NEM � �

Jump squats � � � Jump squats are a great plyometric exercise for warming up the lower body. Because the exercise is fast, it requires a greater degree of force production and power than the other exercises on this list, so it's a more advanced warm -up exercise. Stand up with your feet about shoulder width apart while holding your hands behind your head, or on your hips. Squat down until the hips are about parallel with the ground, then forcibly jump off the ground. Land softly and repeat the jump. https: //www. youtube. com/watch? v=ut. QShuge 6 Vk

Jump lunges � � � ump lunges are another great plyometric exercise for warming up the lower body With your hands at your sides or behind your head, start with one foot extended forward and one behind. Drop your hips downward and forcibly jump into the air. While you are in the air, switch your legs so that your forward leg is now behind you and your back leg is now in front of you. https: //www. youtube. com/watch? v=y 7 Iug 7 e. C 0 dk

Calf walk � for lower limb strength and achilles flexibility Extending the ankle on each step will warm up the calf muscles and achilles tendons. Stay up on the toes. Keep the heels off the ground � https: //www. youtube. com/watch? v=FXgh. Nc. Dm. NJQ � � �

Knee drives � Lean forwards against a wall, with your hands out at shoulder level and your feet shoulder-width apart and approximately a metre from the wall Look straight ahead and keep your body straight. Lift your right leg, with the knee bent, until the upper thigh is parallel to the ground. From your hip, drive the leg back, so that your forefoot contacts the ground, then pull the leg back up to the starting position to complete one rep. Perform in sets of 10 on each leg, gradually increasing the speed of the drive. � https: //www. youtube. com/watch? v=pn-p. V 0 t. Jr 8 Q � �

Chest Stretch � Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent Hold your arms out to the side parallel with the ground and the palms of the hand facing forward Stretch the arms back as far as possible You should feel the stretch across your chest � https: //www. youtube. com/watch? v=r. HFj 4 I 3 u. KEU � � �

Bicep Stretch � Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent Hold your arms out to the side parallel with the ground and the palms of the hand facing forward Rotate the hands so the palms face to the rear Stretch the arms back as far as possible You should feel the stretch across your chest and in the biceps � https: //www. youtube. com/watch? v=O 2 Z-u. Nsb. TT 0 � �

Upper back stretch � Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax You should feel the stretch between your shoulder blades � https: //www. youtube. com/watch? v=RTl. R-9 c. SIk. U � �

Shoulder Stretch one arm across chest � � � Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent Place your right arm, parallel with the ground across the front of your chest Bend the left arm up and use the left forearm to ease the right arm closer to you chest You will feel the stretch in the shoulder Repeat with the other arm https: //www. youtube. com/watch? v=DKGsr 1 JDrf 4

Side bends � Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips Bend slowly to one side, come back to the vertical position and then bend to the other side Do not lean forwards or backwards � https: //www. youtube. com/watch? v=0 D 7 JMr 0 LDSs � � �

Hamstring stretch � Sit on the ground with both legs straight out in front of you Bend the left leg and place the sole of the left foot alongside the knee of the right leg Allow the left leg to lie relaxed on the ground Bend forward keeping the back straight You will feel the stretch in the hamstring of the right leg Repeat with the other leg � https: //www. youtube. com/watch? v=eqa 6 cgv. Hx. Us � � �

Calf stretch � Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall. Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor Keep your hips facing the wall and the rear leg and spine in a straight line You will feel the stretch in the calf of the rear leg Repeat with the other leg � https: //www. youtube. com/watch? v=37 GHTaoknfw � �

Groin Stretch � Sit with tall posture Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side Resting your hands on your lower legs or ankles and ease both knees towards the ground You will feel the stretch along the inside of your thighs and groin � https: //www. youtube. com/watch? v=E 0 QNOPgy. Yy 0 � � �

Front of trunk stretch � Lie face down on the floor, fully outstretched Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground You will feel the stretch in the front of the trunk � https: //www. youtube. com/watch? v=28 Lbdww. Qt 04 � �

Prone Quadriceps Stretch � � � Lie face down on the floor, resting your fore-head on your right hand Press your hips firmly into the floor and bring your left foot up towards your buttocks Take hold of the left ankle with the left hand ease the foot closer to you buttocks Repeat with the right leg You will feel the stretch along the front of the thigh https: //www. youtube. com/watch? v=pu 8 WNYJq_YY

Hamstrings � Grasp leg behind knee Pull leg in to chest Slowly straighten leg Repeat with other leg Stretch really helps work the hamstrings � https: //www. youtube. com/watch? v=N_C_Sna. Uc 7 M � �

Glutes � Lie on back on the floor Position one leg across the opposite thigh Grasp leg behind thigh and pull into body Repeat with other leg � https: //www. youtube. com/watch? v=g. E 6 m. J 0 Vj. K 7 Y � � �

Hip Flexors � Kneel on floor with cushion under knee Grasp foot and pull up towards buttock Thrust hips forward and upwards Stretch will be felt in thigh and across front of pelvis Repeat with other leg � https: //www. youtube. com/watch? v=ijl. Lz. Z 28 gb. Q � �

Hip and lower back stretch � � � Sit up tall, on the floor, with your legs out in front of you. Raise your left leg and cross it over the right leg. Keeping the right leg bent bring the left leg into your chest. Turn your torso from the hip so that you can look over your left shoulder. Repeat on the right.

Back Stretch � � Kneel on floor Fully drop chin to chest Arch back upwards, pushing from shoulders Relaxed breathing throughout � From start position, slowly extend neck and look at ceiling Hollow out back Relaxed breathing throughout � https: //www. youtube. com/watch? v=f. QX 5 u. OHE 0 Is � �

Triceps stretch � Rotate your shoulders individually and together, forwards and backwards for 20 -30 second each. Pull your arm back over your head and gently pull the elbow down towards the back and hold Repeat on the other side � https: //www. youtube. com/watch? v=h. Saqj. F 0 d. MMg � �

Iron cross stretch � Lie on your back with your legs straight in front of you. Bring one leg straight into the air then bring across your body so it rests on the ground. Hold for 10 -20 seconds, then repeat on the other side. Muscles stretched: Side of hips, lower back, middle back � https: //www. youtube. com/watch? v=m. Kz. VVD 5 PCVQ � � �

Pigeon pose � Cross one knee in front of you while keeping the opposite leg straight behind you. Place both hands on the ground in front of you and slowly lower your upper body down as low as possible. Hold for 10 -20 seconds then switch sides. Muscles stretched: Hips, glutes, lower back � https: //www. youtube. com/watch? v=FVl. X 5 HNKamw � � �

Upward stretch � Lie face down on the ground with your feet hip-width apart and your hands resting next to your lower ribs. Keeping your toes and hands on the floor, press your chest up so that your back is straight. Squeeze your buttocks (to keep your back from hurting) and pull your shoulders back. You may raise slightly above the ground for a deeper yoga stretch. Muscles stretched: Chest, abs; opens up shoulders, upper back � https: //www. youtube. com/watch? v=ax. MTMvev 2 L 8 � �

Lunge with side stretch � Muscles stretched: Hip flexors, obliques (side abs) Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you. Bring your opposite arm over your head and lean into the stretch. Drop your knee to the ground for a deeper stretch. Repeat on the opposite side. � https: //www. youtube. com/watch? v=f. Es. Cjz. WDIEM � �

Split squat jumps � � � Drop down into a lunge position, making sure to keep your knees at a 90 degree angle. Don’t let your back knee drop down to the ground, and make sure your front knee stays behind the toes. Using equal amounts of force from both legs, jump into the air. Switch legs in the air and return to a lunge position. Repeat, landing ten times on each leg. https: //www. youtube. com/watch? v=CK 7 x. I 0 wa 04 g

Squat jumps � Keeping your chest up and out, move your rear back and down, like you’re sitting back Again, make sure your knees stay behind your toes when you squat. Jump up as high as you can, pushing up from the whole foot Use your arms for momentum/stability Upon landing, bend your knees and return to a squat position. � https: //www. youtube. com/watch? v=CVa. Eh. Xot. L 7 M � �

Plank � Lie down on your stomach. Resting on your forearms, push off the floor until you’re on your toes. Keep your back flat – if you’re butt is in the air or you’re sagging in the middle, that’s a sign you need to tilt your pelvis and use your core muscles. Don’t forget to breathe! Hold for 60 seconds. � https: //www. youtube. com/watch? v=p. SHj. TRCQx. Iw � �

Single leg plank � Same as the original, but on one leg Extend the arm on the opposite side of the raised leg. Keep back straight at all times � https: //www. youtube. com/watch? v=37 jgpi. K 3 x. Rw � �

Side plank � � � Lying on your side with your feet together, place your forearm under your shoulder and raise your body up off the ground. Keep your legs straight and your pelvis tucked forward. Hold for 60 seconds, then repeat on alternate side. https: //www. youtube. com/watch? v=Tm 1 Qx. M 9 leh. Y

Knee to chest stretch � Keeping your shoulders relaxed and your pelvis on the ground, clasp your hands around your knee and bend your knee into your chest until you feel a light stretch in your lower back. Hold for 30 seconds, then alternate legs. This stretch can also be done standing up while walking � https: //www. youtube. com/watch? v=vxvc. QChda. Zg � �

T Stretch � � � Lie on your back with your arms extended and your shoulders on the ground Twisting at the hips, cross one leg over the other until you feel a light stretch in your lower back, hip and thigh Hold for 30 seconds, then alternate legs.

Bridge � Lie on your back with your hands at your sides and your feet together (as far under your knees as you are able, while still keeping your heels on the ground) Raise your hips up, squeeze your glutes, and tilt your pelvis into your belly button Hold for 30 seconds. � https: //www. youtube. com/watch? v=BHB 98 id. PAOo � �

Backward lunge � � The backwards lunge is more challenging than the others but in essence involves the same muscle movement sequencing that is needed in running It demands more core stability, hip extension and glute recruitment than the other lunges, decreasing hip and ankle stiffness. Its the same movement as the forward lung except the difference is you are moving backwards https: //www. youtube. com/watch? v=pdz 8 x. Q 2 Zbr. U

Toe touches � Toe touches work on your hamstrings keep your knees slightly bent. Lean forward and reach for your toes. Be careful to remain centred on both feet; don't sway forwards or backwards. Hold for 10 seconds � https: //www. youtube. com/watch? v=Xvr 5 N_Xf 6 QM � �

Mountain climbers � Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms Your body should form a straight line from your shoulders to your ankles Lift your right foot off the floor and slowly raise your knee as close to your chest as you can Return to the starting position and repeat with your left leg Continue alternating legs for 20 reps � https: //www. youtube. com/watch? v=nmwgirg. XLYM � �