Warm-Up Part 2 transitions the athlete from general mobility into sprint-specific mechanics. The goal is to establish posture, rhythm, stiffness, and intent — without fatigue — before higher-speed work.
This sequence emphasizes gradual neural activation, efficient force application, and elastic readiness. Each drill should feel controlled, crisp, and repeatable. If rhythm or posture deteriorates, volume should be reduced.
2 × 12 reps
Focus on tall posture and controlled knee lift. Introduces sprint rhythm and
reinforces triple extension — the coordinated extension of the ankle,
knee, and hip on the stance leg.
2 × 12 reps
Emphasize heel-to-midfoot pressure and controlled ground contact.
This variation slows the movement slightly to reinforce force application
through the whole foot.
2 × 6 reps per side
Develops hip mobility and frontal-plane control while maintaining posture.
Avoid collapsing at the waist or over-rotating the pelvis.
2 × 15 reps
Begin slightly leaned and rise gradually to upright posture.
Focus on aggressive but relaxed arm action to establish acceleration rhythm
without ground impact.
2 × 15 reps
Reinforces shin angle, projection, and pushing mechanics.
Maintain a straight line from head to heel and avoid excessive lumbar arching.
2 × 12 reps
Low-amplitude hops emphasizing stiffness and elastic response.
Ground contact should be quick and quiet, with minimal knee bend.
2 × 8 reps
Precede each set with 4 introductory hops (2 low, 2 slightly higher).
This is an advanced drill and often the athlete’s first true plyometric.
Perform only if landings remain elastic and controlled.
Speed increases as distance decreases. All efforts should feel smooth, relaxed, and mechanically sound.
Depending on training age, surface, and injury history, the following may be substituted or added in small doses:
Once Warm-Up Part 2 is completed comfortably, athletes may proceed to the primary training session.
Continue to Drills Training