Warm-Up Part 1 is designed to prepare the body for sprint training through joint mobility, circulation, and tissue readiness. This phase is intentionally low intensity and non-fatiguing, ensuring the athlete feels loose, coordinated, and neurologically calm before progressing to more dynamic movements.
The emphasis is on range of motion, rhythm, and blood flow — particularly to the lower legs and Achilles — rather than activation or force production. Movements are smooth, controlled, and repeated to allow the body to self-organize.
The entire sequence is repeated once. Total duration is approximately 15–20 minutes, depending on pace and individual needs.
This warm-up style reflects traditional sprint preparation principles: joints are prepared before muscles, tissues are warmed before loaded, and movement quality is prioritized over intensity. Athletes should feel looser and more coordinated at the end — never fatigued.
Once general preparation is complete, the athlete may progress to Warm-Up Part 2 , where dynamic drills and sprint-specific movements are introduced.