There are three basic warm-up routines (numbered below), each with a specific emphasis:
1. Speed and Running Skills
- Heel to Toe Walk- Roll up on the toe with each step for 15 yds and back
- Jogging- 30 yds and back; Repeat for 2 reps each direction
- A-Skip- Knee up skips with a 90° arm action for 15 yds and back
- B-Skip- A-skip with a kick and claw the ground)- 15 yds and back
- Straight Leg Scissor Kicks – 15 yds and back
- High Knee Carioca- 15 yds and back
- High Knee Run- Quick feet for 10-12 yds into a run carried to 30 yds
- Butt Kick Run- Quick feet for 10-12 yds into a run carried to 30 yds
- Bounding- 4-6 x bounds for distance into a run carried to 30 yds
- Power Skips- 4-6 x skips for height into a run carried to 30 yds
- Striders*- 2 x 60 yds run @ 75-80% intensity.
*(Emphasize tall hips, 90° arm action, and smooth turnover of the legs)
This program is ideal before sprints and speed interval conditioning sessions.
2. Multi-Directional Speed and Agility
- Jogging- 40 yds and back
- Forward Skip- 20 yds and back
- Backward Skip- 20 yds and back
- Side Shuffle- 20 yds and back
- Backward Run – 20 yds and back
- Serpentine Run (S-Pattern)- 20 yds and back
- Backward Serpentine Run (S-Pattern)- 20 yds and back
- Zig-Zag Run- Jogging forward, make 45° cuts every 4-5 yds for 20 yds and back
- 360° Turns- Jogging forward, turn a 360° every 5-8 yds and continue running 20 yds and back. Alternate turning right and left.
- Forward/Back- Run backward for 10 yds, forward for 5 yds, and repeat until 20 yds is covered. Repeat for 2 reps.
This program is designed to be performed before agility sessions, including cut-60’s, 120’s and shuttles.
3. General Warm-Up Routines- Choose One Below
- Jump Rope Routine-
- Double Feet-Regular, 20 sec
- Single Leg Hops, 20 sec each foot
- Double Feet-Regular, 20 sec
- High Knees In-place, 20 sec
- Right-Right-Left-Left, 20 sec
- Double Feet-Side to Side Hops, 20 sec
- Double Feet-Forward and Backward Hops, 20 sec
- Double Feet-Double Unders, 20 sec
- Hops in Place/ Line Hops- Footwork
- Double Feet-Forward and Back Hops, 2 x 10 sec
- Double Feet-Side to Side Hops, 2 x 10 sec
- Single Leg Hops-Forward and Back , 2 x 10 sec each
- Single Leg Hops-Side to Side, 2 x 10 sec each
- Double Feet-Rotational Hops (Hop 90° right, return to the start, left, start), 2 x 10 sec
- General Cardiovascular Warm-Up- Choose One Below
- Jogging- 2-5 min of continuous jogging
- Stair Stepper Machine- 3-6 min of continuous climbing
- Stationary Bike- 8-10 min of continuous cycling
The jumping and hopping routines are sufficient warm-ups for lower body workouts. The general cardiovascular warm-ups are okay before upper body activities.
4. Cooldown (After Your Workout)
This is often an overlooked part of the workout because of the rush to end most workouts. A cooldown should consist of a 2 to 3 min of easy running and extensive stretching. After the workout is when static flexibility (i.e. holding stretches for 10-30 sec) should be emphasized! Cooling down effectively will help you start the recovery process more quickly and reduce soreness and residual fatigue.
“The guy who gets ahead, is the guy who does more than necessary – and keeps on doing it.”