Sprint Warm Up How to warm-up and cool-down 2021 April


Sprint Warm Up Just as you don’t start right away with the sumptuous main course of a four-course meal on an empty stomach, you shouldn’t go from zero to one hundred in a few seconds in sports, but rather prepare for the stress with specific exercises. Sprint Warm Up With a good warm-up, the energy-supplying systems of the body get going: breathing and cardiac activity are increased, the enzyme activity in the muscles increases.Sprint Warm Up, As a result, the muscles are supplied with more blood, and the oxygen and energy supply is improved. At the same time, central brain structures are activated, which increases awareness. The musculoskeletal system is stretched and lubricated: Tendons and ligaments become more elastic as they move in. The production of synovial fluid increases in the joints.

The basic rule of warming up

But how exactly should you warm up to physical peak performance? The length and intensity of the warm-up vary depending on the type of sport and level of performance. Not all athletes need the same amount to get going. And not all sports require the same thorough break-in. If you want to explode in the 100-meter sprint like Usain Bolt in the past, you have to have an extensive warm-up with gymnastic exercises, increase runs, hopping exercises, and sprints so that the bang of the starting pistol and not a torn muscle is behind you.

If, on the other hand, you are planning an easy one-hour run on Sunday morning, you can go for a leisurely jog. A holistic warm-up with running ABC, arm circles, and gymnastics exercises also have a positive effect.

The following applies when warming up: First and foremost, those essential muscles for the respective sport should be brought to operating temperature. This can be achieved primarily through exercises typical of the discipline: the marathon runner makes progressive runs, the cyclist gets on her bike, the swimmer goes into the water.

Warm-up time up to 45 minutes

A warm-up time of 20 to 45 minutes is ideal for demanding loads (competition, hard training, fast-paced training content such as interval forms, etc.). The more intense the individual warm-up exercises, the shorter the duration should be chosen and the closer to the start of the competition they are carried out in time. Please note: The muscles should be warmed up but not tired.

Ideally, the warm-up should end five to ten minutes before the start of the competition. That is how long the muscles stay at their optimal temperature, after which a large part of the positive effect is lost relatively quickly.

Age and time of day are also decisive.

Age is also a decisive factor. The older the athlete is, the more carefully the warm-up program must be designed. Older people should choose a low intensity and only increase it very slowly. However, this results in significantly longer overall duration.

The time of day also plays an important role. As physical performance increases during the day, the earlier you warm up in the morning, the longer it should be.

An extensive warm-up consists of running-specific coordination elements such as skipping, hop-hopping, lateral transfer, heel-to-heel, and jumping forms, followed by short runs, sprints, or even jumps. In addition, gymnastic exercises for hips, torso, upper body and arms, foot gymnastics, or stretching are indicated. The dynamic stretching has a preparatory effect; static stretching should be saved for after the exercise.

With dynamic stretching, the muscle is brought into a starting position where a slight pull can be felt. Then the stretching work is changed with small, rocking movements. These movements should be repeated 10 to 15 times. In this way, the required muscle tension can be built up in a warm-up phase.

  • During the warm-up, only do exercises that you know and don’t try new things just because others are doing it.
  • The lower the temperatures, the more extensive the run-in should be.
  • The slower a runner is on the marathon itself or, the more significant the challenge of the marathon itself, the shorter the warm-up should be so that vital energies are not wasted.
  • If you run by your performance and not too fast, you can limit your warm-up program to 10-15 minutes before a marathon.
  • If you shiver slightly at the start, you are dressed just right. If possible, get rid of unnecessary clothing before the start.

Anyone who sweats a lot before the marathon should cool down as much as possible (does not lie/stands in the sun, choose light clothing, if necessary, cool off in the water).

Sprint Warm Up: Rule of the race: draw lanes

Ideally, you can do your sprint training on the tartan track. The advantage of the 400-meter ovals, which you will find in notable athletics stadiums, halls, or even on school sports fields: “On a tartan track, you can push off explosively with every step and also use the marking lines to orientate yourself around your running program, for example, a unit over 6×150 Meter, to pull through to the meter, “explains professional sprinter Marius Broening. What if you can’t find a tartan track near you? The expert: “It is essential to train on level ground. At high speed, your ankles are often very heavily stressed, and the risk of kinking is particularly high on uneven ground.”

Sprint Warm Up: 2. Race rules: adapt shoes

For printing, spikes, i.e., special running shoes with thorns attached to the sole, are the ideal footwear. “These shoes ensure the most efficient power transmission possible and improve your traction,” explains Broening. “In traditional trainers, on the other hand, you would be sliding back and forth on the floor quickly when you sprinted off – so you would not be able to accelerate optimally.

 

1st exercise: dynamic stretching

Middle: Lunge steps Take

a long lunge step, opposite arm up. The other knee is almost touching the floor. Hold briefly, straighten up, step forward.

Right: Squats

Bend your knees so low that your thighs are roughly level. Hold like this for 3 seconds, slowly straighten up. Extend your legs, back down.

2nd exercise: train technique

Left: Skippings

Take quick, small steps forward in an upright position. Bring your knees up explosively. The arms swing up dynamically.

Middle: Stretch runs

Move forward by swinging your straight legs close to the front. Important: work from the ankle; push on as much as possible!

Right: skater

jumps Jump sideways from one leg to the other. Bring your arms with you to gain momentum. The upper body is slightly bent forward during the exercise.

3rd exercise: increase the pace

Left: Knee lever
Walk briskly in medium steps, consciously pulling your knees up. Essential: body tension so that the arms and legs do not swing uncontrollably!

Center: Quick Steps

Almost like skipping. However, don’t bring your legs up that far and try to take your steps more explosively and faster.

Right: jump

run You start slowly, accelerate with expansive steps. Important: keep the ground contact as short as possible and push off explosively from there

4th rule of the race: study technique

Do regular exercises from the so-called running ABC (3 examples are provided in the 3rd racing rule). In these running technique units, the focus is on a specific part of the entire movement, such as the push-off phase, the arm swing, or the knee lift. The running expert: “The aim of these exercises is that the body gets to know partial movements, saves them, and can then, in the end, automatically put them together to form an overall trend.

Sprint Warm Up: Rule of racing: recharge your batteries

Due to the many high-speed movements during sprint training, you are exposed to intense loads. “It is therefore important that you supply the body with enough energy before and during training,” says professional sprinter Broening. Before starting the session, make sure that you eat something easily digestible. Otherwise, there will be stomach problems. Carbohydrates – albeit in easily digestible amounts – can be included to fill up the glycogen stores. “During training, you should use carbohydrate-rich energy bars and preferably drink apple spritzer. In this case, the carbohydrates are immediately absorbed by the body and converted directly into energy,” explains Broening, who also passes on his knowledge by the hour as a personal trainer

Anyone who thinks that fast and robust legs alone are enough to compete with Usain Bolt is wrong – and underestimates the importance of a well-trained core, especially for the sprinter: “A stable, muscular torso is the prerequisite for a powerful, dynamic sprint movement, “explains sprint professional Broening. For this reason, in addition to the units according to the training plan (see racing rule 10), carry out a ten-minute stabilization program for the trunk every two days. Adequate exercises: Front/side forearm supports and Crunches in all possible variations.

Sprint Warm Up: rule of the race: keep your composure

The most crucial thing in sprinting is correct posture. “Make sure you run with your upper body erect and only slightly bent forward,” advises sprint professional Broening. The head is the direct extension of the spine. Your gaze is directed forward – because if you look down while running, you tend to bend your upper body too far ahead.

Sprint Warm Up:  Rule of racing: Act economically

You can only run effectively when arm and leg work is perfectly coordinated. “Clean, opposing movements of arms and legs increase the economy of the running style and thus your performance,” explains sprint professional Broening. The left arm and right leg – and vice versa – swing back and forth together so that the extremities form two straight lines that cross one another (cross coordination). A stable trunk is essential as a motionless abutment between swinging arms and legs. Broening: “Put your swing leg firmly on your heels, pull your arms back as far as possible.” Then you build up optimal body tension, and that results in a dynamic, powerful sprint style.

The running technique of sprint professionals is characterized by the optimal combination of step length and frequency. Rule: Take expansive steps with high frequency. The professional sprinter advises: “Pull the step back and out very long with maximum hip extension.” Force your back knee up like a piston. Then you will increasingly become a machine that only produces one thing: speed.

10. Rule of the race: Follow the training plan – this is what a sprint week could look like

DAY 1 Strength Training:
It should last 60 minutes and challenge the entire body. “Sprinters work a lot with the barbell,” says Broening. “Classic and popular exercises are squats and repositioning.” Also recommended: jumps, bench presses, exercises with sling systems or with medicine balls.

DAY 2 Sprint 1:

Focus on this week’s first running session: Accelerating. First, do the warm-up program (see 3rd racing rule), then you first do six climbs over 90 meters each: take it easy, gradually increase to the maximum speed. Your break: slowly walk the 90 meters back to the start. The next item on the program is nine times 60 meters as follows: Accelerate 30 meters, keep the pace 30 meters, take a 2 to 3-minute break after the 3rd and 6th run. You run out quickly for 400 meters. “The best way to do this is barefoot – it gives the body the liberating signal that it has managed the session,” explains Marius Broening.

DAY 3 Sprint 2:

Today it’s all about speed endurance.
Warm-up as usual, then like on the 2nd day 6 climbs over 90 meters each. The main series: 6 times 150 meters (build up 50 meters pace up to 95%, keep 50 meters pace and 50 meters briskly (85%). Your break afterward: 150 meters slowly back to the start. Five minutes break after the first three 150s At the end of the day, you run 400 meters very quickly.

DAY 4 Active recovery:

Today the body needs a little rest, on the one hand, to digest the previous units, on the other hand, to be well-rested for the two upcoming training days. Instead of hanging out on the couch and chilling out, we recommend walks or easy endurance runs – this way, the organism stays relaxed and doesn’t go down completely.

DAY 5 Strength training:

Information on this: see day 1. The focus this time should be on the thighs – you train them with squats or lunge variations (classic, to the sides).

DAY 6 Sprint 3:

You already know the warm-up and first improvement runs. Today’s main series is a mix of the focus on days 2 and 3. And this is how it works: 6 times 90 meters, divided into two series of 3 runs: 30 meters at 90% of your maximum speed, 30 meters at full throttle, and 30 at 90%. Breaks: 3 minutes after every 90 meters, five after series 1. Then coast 400 meters.

DAY 7 Free:

Today you can put your feet up. Reward yourself with a massage or 2 to 3 sauna sessions.

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