Lauryn Williams' Guide To Champion Sprint Training: Week 2

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WARM-UP REFERENCE SHEET


Below is a guide to all of the warm-ups you will be doing during the training plan. If you are unsure about any of the exercises, watch the video above as Lauryn demonstrates how to do each of these.

Warm-up A

800m active warm-up (exercises done in exchange zones)

  • Side shuffle right
  • Side shuffle left
  • Skips with arm circles
  • Backward run
  • Carioca right
  • Carioca left
  • Skipping lunges
  • Ankle flips

Dynamic Flexibility (10x each leg)

  • Leg swings
  • Extenders
  • Side Kicks
  • Over & Back

Sprint Mechanic Drills

  • Ankling
  • A-Skips
  • A-Runs
  • Straight Leg Shuffle
  • Fast Leg right
  • Fast Leg left
  • Alternate Fast Leg

Warm-up B

Ibis

  • 100m stride
  • 50m side right
  • 50m side left
  • 100m stride
  • 100m carioca
  • 100m stride
  • 50m skip forward
  • 50m skip backward
  • 100m jog touch toes
  • 100m technique run

Barefoot Drills (20m)

  • Balance
  • Toe walks in/out
  • Heel walks in/out
  • Lateral low walks
  • Side squat

Dynamic Flexibility

  • Leg swings
  • Over & Back
  • Lead leg pick-ups
  • Trail leg pick-ups
  • Hurdle seat exchanges

Sprint Mechanics Drills

  • A-March
  • A-Skips
  • A-Skips Backward
  • Straight Leg Bounds

Warm-up C

Mobility

  • 50m forward jog
  • 50m backward jog
  • 50m jog with toe touch
  • 50m skipping lunge
  • 100m jumping jacks (alternate)
  • 100m technique run at 50%
  • 50m kips with arms back
  • 100m technique run at 75%
  • 100m carioca
  • 100m technique run at 75%

Barefoot Drills

  • Balance
  • Carioca
  • Ankle Flips
  • Ankling

Dynamic Flexibility

  • Leg Swings
  • Eagles
  • Scorpions
  • Fast Leg (command)

Little Hurdles

  • A-Skips
  • High Knee 2 touch
  • A-Runs
  • Fast Leg right
  • Fast Leg left

Continuous Warm-up

  • 100m jog
  • 50m skip with arm swings
  • 50m backward skip with arm swings
  • 100m weave jog
  • 50m skipping
  • 50m rope skip
  • 50m single foot hops
  • 50m ankle flips
  • 100m carioca
  • 50m toe walks out
  • 50m toe walks in
  • 50m heel walks
  • 50m ankling
  • 50m buildup/50m walk
  • 2x20m from 3-point stance

Dynamic Flexibility

  • Skipping Lunges
  • Side Kicks
  • Extenders
  • Mountain Climbers

Sprint Mechanic Drills

  • A-Skip
  • A-Run
  • Flex Leg Bounds
  • SLS Fast Leg right
  • SLS Fast Leg left
  • Speed Bounds (10m)/Sprint (20m)

Power Warm-up

8x50m buildup 50m walk

  1. Prisoner Squats
  2. Pogo Jumps
  3. Speed Skater
  4. Mountain Clibers
  5. Star Jumps
  6. Squat Jumps
  7. Front Lunges
  8. Side Lunges

Dynamic Flexibility

  • Extenders
  • Side Kicks

Sprint Mechanic Drills

  • A-Skip
  • A-Run
  • Flex Leg Bounds
  • SLS Fast Leg right
  • SLS Fast Leg left
  • Speed Bounds (10m)/Sprint (20m)

Orange Warm-up

400m jog

Mobility

  • 50m forward jog
  • 50m backward jog
  • 50m jog with toe touch
  • 50m skipping lunge
  • 100m jumping jacks (alternate)
  • 100m technique run at 50%
  • 50m skips with arms forward
  • 50m back skips with arms back
  • 100m technique run at 75%
  • 100m carioca
  • 100m technique run at 75%

Barefoot Drills (20m)

  • Balance
  • Side Squats
  • Ankle Flips

Dynamic Flexibility

  • Leg Swings
  • Hurdle Trail Legs
  • Eagles
  • Scorpions

Sprint Drills

  • Ankling
  • A-Skips
  • A-Runs
  • Fast leg right
  • Fast leg left
  • Alternate Fast Leg
  • Straight Leg Shuffle
  • Straight Leg Bounds/Sprint

Green Warm-up

Medium warm-up

  • 50m backward jog
  • 50m side right
  • 50m side left
  • 50m forward jog

(10 ankle hops side to side/back and front)

  • 50m forward skip
  • 50m backward skip
  • 50m power skips
  • 50m forward jog

(10 speed skater)

  • 50m carioca
  • 50m backward cycles
  • 50m skipping lunges
  • 50m forward

(10 fire hydrant/extenders)

  • 50m ankle flips
  • 50m A-Skips
  • 50m B-Skips
  • 50m technique run

Barefoot Drills (20m)

  • Balance Drills
  • Toe walks in/out
  • Heel walks in/out
  • Side Squats
  • Lateral Low Walk

Hip Mobility (20m)

  • Hand Kick
  • Knee to Chest
  • Elbow Kick
  • Knee to Shoulder

Sprint Mechanic Drills

  • 30m drill to 30m run
  • A-Run
  • A-Run with Pause
  • Fast Leg right
  • Fast Leg left
  • Straight Leg Bounds

Medium Warm-up

  • 50m backward jog
  • 50m Side right
  • 50m Side left
  • 50m forward jog

(10 ankle hops side to side/back and front)

  • 50m forward skip
  • 50m backward skip
  • 50m side skips
  • 50m forward jog

(10 speed skater)

  • 50m carioca
  • 50m ankle flip
  • 50m skipping lunge
  • 50m forward

(10 fire hydrant/extenders)

  • 50m power skips
  • 50m A-Skip
  • 50m B-Skip
  • 50m technique run

Hurricane Warm-up

  • 6x100m easy stride
  • 2x Jog 50m + 50m backward runs
  • 50m jumping jacks + 50m jog
  • 50m high knees + 50m jog
  • 50m B-Skips + 50m jog
  • Walk 50m arm swings forward
  • Walk 50m arm swings backward
  • 50m forward skipping with arm swings
  • 50m backward skipping with arm swings
  • 50m skip lunge + 50m jog with toe touch
  • 50m ankle flips + 50m jog
  • 50m carioca + 50m carioca

Dynamic Flexibility

  • Inverted Scissors
  • Inverted Bicycles
  • Fire Hydrants
  • Extenders
  • Skydivers
  • Over and Back

Hurdle Warm-up

Ibis

  • 100m jog
  • 50m Side right
  • 50m Side left
  • 100m jog
  • 100m carioca
  • 100m jog
  • 50m skip forward
  • 50m skip backward
  • 100m jog touch toes
  • 100m technique run

Barefoot Drills

  • Toe Walks in/out
  • Heel Walks in/out
  • Ankle Flips
  • Skipping Lunges
  • Mountain Climbers

Dynamic Flexibility

  • Leg Swings
  • Windmills
  • Lead Leg Pickups
  • Trail Leg Pickups

Sprint Mechanic Drills

  • A-March
  • A-Skip
  • B-Skip
  • Straight Leg Shuffle
  • Straight Leg Bounds with Cycle (3 step rhythm x 4 each leg)


Week 2 Workouts | Warm-Up Reference Sheet



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