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.

Calf Activation

While sitting, bend one leg. Place the calf of the extended leg on the foam roller. Lift your buttocks off the floor. Roll out your calf quickly.

As you roll out, slowly turn your foot to the right and left. This will help you target even more areas of the calf muscles. If you want to intensify the exercise, rest your free leg on the lower leg of the other leg.

Product

Standard

Seconds

Body part

Lower Body, Lower legs

Training Goals

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

Lower Body, Thigh

Training Goals

Glute Activation

Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you’re working on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.

Turn slightly to the side to target even more of your gluteal muscles.

Product

Standard

Seconds per side

1 / 30

Body part

Lower Body, Hips

Training Goals

Activating the Front of the Thighs

Start in a forearm plank position. Place the BLACKROLL under your thighs. Roll briskly from your knees to your hips to work the entire front of your thighs.

Product

Standard

Seconds

1 / 30

Body part

Lower Body, Thigh

Training Goals

Broomstick Stretch

Stand with your feet hip-width apart. Grab the SUPER BAND in front of your chest and pull it apart. Bring the band over your head with your arms straight.

Make sure to keep your spine stable. The closer you grip the band, the more intense the stretch will be.

Product

Super Band

Seconds

1 x 20

Body part

Upper Body, Shoulders

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.

Clamshell

Lie on your side and place the LOOP BAND around your knees. Bend your knees slightly. Move your upper knee upward. Return to the starting position. Keep your feet touching throughout the entire exercise.

Tip: Your glutes support you during sprints. Due to our predominantly sedentary lifestyles, they are chronically weakened in almost everyone. Isolated activation of the glutes before your track and field training session wakes up your glutes and prepares you for training.

Product

Loop Band

Repetitions

Body part

Lower Body, Glutes

Training Goals

Shin Activation

While seated, place the BLACKROLL LOOP BAND around your feet. Bend one leg at the knee. Keep the other leg straight. Move the foot of the bent leg up and down.

Tip: Interesting studies from Canada and Finland show that the extensor muscles of the ankle significantly influence sprint performance. We conclude that it’s important to activate these muscles to perform at your best and prevent injuries.

Product

Loop Band

Repetitions

Body part

Lower Body, Lower legs

Training Goals

Side leg raise

While standing, place the BLACKROLL LOOP BAND around your ankles. Lift one foot off the ground. Move the straightened leg to the side. Move the leg back to the starting position.

Make sure that your upper body does not tilt forward, backward, or to the side during the exercise.

Product

Loop Band

Repetitions

Body part

Lower Body, Glutes, Thigh

Training Goals

Pallof Press

Secure the SUPER BAND to an object at thigh height. Kneel in a lunge position to the side of the object. Grasp the free end of the band. Move away from the anchor point so that the band is under tension. Push the band forward. Then return to the starting position.

Tip: To sprint efficiently, an athlete must ensure that their arms and legs work well together. A strong core is necessary for this to function efficiently. That’s why we activate our core with this anti-rotation exercise.

Product

Super Band

Repetitions

Body part

Upper Body, Shoulders

Training Goals

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.

Push-up walk

Get into a push-up position. Place your feet close together. Wrap the BLACKROLL LOOP BAND around your ankles. Move sideways by alternating steps with your arms and legs.

Product

Loop Band

Repetitions

Body part

Upper Body, Shoulders, Chest

Training Goals

Forward lunges

Attach the RESIST BAND to an object at hip height. Stand upright. Wrap the band around your hips. Tension the band. Take a large step forward. Lower your hips until your thigh is parallel to the floor. Then return to the starting position.

Make sure your knee does not extend past your toes.

Product

Resist Band

Repetitions

Body part

Lower Body, Glutes, Thigh

Training Goals

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

Lower Body, 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

Upper Body, Lower Body, Hips, Glutes, Thigh

Training Goals