The Best Warm-Up Exercises for Track and Field

Use these exercises to warm up for your track and field training session.

Time

20 minutes
16 exercises

01 Mobility: Myofascial Self-Massage and Mobilization

Since we’re activating our muscles, we’ll roll a bit faster than you might be used to. If it feels more comfortable for you, feel free to roll more slowly. If you come across a tender spot, pause briefly and focus your attention on that spot until you feel the tension ease.

Hamstring Activation

Turn on the BOOSTER so that 4–6 lights are illuminated. Sit on the BLACKROLL with both thighs resting on it. Support yourself with your hands behind your back, lift your buttocks, and quickly roll out the back of your thighs.

Push your chest forward proudly.

Product

Booster Set

Seconds

Body part

Unterkörper, Thigh

Training Goals

02 Activation of Sport-Specific Muscle Groups

Isolated activation exercises are designed to target specific muscles in order to increase intramuscular coordination and improve strength. You can achieve this with the following exercises.

03 Movement Preparation for More Complex Movement Patterns

Last but not least, you’ll prepare your musculoskeletal system for intense sprints or jumps using more complex movement patterns. This improves neuromuscular control and promotes intermuscular coordination (the cooperation of different muscle groups). Finally, you’ll activate fast-twitch muscle fibers with explosive resistance sprints.

RNT Squat Anti-Tilt

Attach the RESIST BAND to a fixed object to the side of you. Place the RESIST BAND around your hips. The band should be under moderate tension. Lower your hips into a squat. Raise your arms at the same time. Return to the starting position.

Product

Resist Band

Repetitions

Body part

Unterkörper, Hips, Thigh, Lower legs

Training Goals

Resistance Sprint

Attach the RESIST BAND behind you to a fixed object. Wrap the RESIST BAND around your body at about the level of your lower abdomen. Sprint "into the band" by pulling your legs in and moving your arms in the opposite direction. Ready, steady, go!

Product

Resist Band

Sets / Seconds

3 / 20

Body part

Core, Unterkörper, Hips, Glutes, Thigh

Training Goals