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Sports training

Sprint and hurdles warm-up: drills, hips, build-ups and starts before training or a race

No warm-up has been tested on sprinters' injuries, but warm-ups improve performance, and warmer conditions went with fewer muscle injuries in the sprints and hurdles at championships. This one follows our warm-up guide: easy running, moving stretches rather than long holds, drills that rehearse sprinting positions, then build-ups and starts at rising speed. Hurdlers add walkovers and rhythm runs over low hurdles at the end.

20 minBeginner12 movesCardio machine · A wallQuads · Calves · Shins · Hamstrings · Adductors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Treadmill jogging5 min easy
    Intermediate · Quads, Calves, Glutes · 3D demoOuter lanes, no headphonesEasier: Treadmill walkingHarder: Sprint intervals

Ankles and legs

  1. Ankle CARs (controlled articular rotations)5 circles each way, each ankle
    Beginner · Calves, Shins · 3D demoSlow, full circlesEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  2. Front-to-back leg swings2 × 10 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)
  3. Side-to-side leg swings2 × 10 swings each leg
    Beginner · Adductors, Hip abductors · 3D demoSide to side, holding a supportHarder: Lizard pose (Utthan Pristhasana)

Hips

  1. World's greatest stretch4 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  2. 90/90 switch5 each side
    Intermediate · 3D demoSlow, in a comfortable range. Hurdlers: it rehearses the lead and trail legs' hip turnEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Drills

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoSpringyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Fast skipping2 × 15 m
    Beginner · Calves, Quads, Hip flexors · 3D demoLow and quickEasier: SkippingHarder: Forward cone hops
  3. Acceleration wall drill3 rounds
    Beginner · Hip flexors, Glutes, Hamstrings · 3D demo3 single drives, then 3 to 5 s of fast switchesHarder: Overhead dumbbell swing
  4. Kneeling sprint arm drill15 s each knee
    Beginner · Shoulders, Back, Abs · 3D demoFrom the shoulders, relaxed handsHarder: Skipping

Build-ups

  1. Treadmill running3 × 50 m at about 70, 80 and 90% of top speed, walking back
    Intermediate · Quads, Calves, Glutes · 3D demoTall and relaxedEasier: Treadmill walkingHarder: Sprint intervals

Starts

  1. Three-point sprint start3 starts over 10 to 20 m, walking back and resting about 2 min
    Beginner · Glutes, Hamstrings, Quads · 3D demoPush the ground back behind you; use blocks if you race from themEasier: Moving claw drillHarder: Sprint intervals

Tips

  • Hurdlers: finish with walkovers and lead- and trail-leg drills over 2 to 4 low hurdles, then 2 or 3 rhythm runs over 3 hurdles, at or below your age-group height (no catalog move yet).
  • Set hurdles at your age group's height, facing the right way so they tip over when hit, and never leave one in a lane someone else is using.
  • In cold weather, warm up for longer and keep layers on between rounds: warmer conditions went with fewer muscle injuries.
  • If you stretch, keep the holds short and do your drills afterwards, as our warm-up guide explains.
  • Finish within about 15 minutes of your session or race, and re-warm with a few strides if you have to wait longer.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the sprint and hurdles warm-up: drills, hips, build-ups and starts before training or a race take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.