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Warm-up exercises for athletics

Get warmed up for your athletics training session with these exercises.

Duration

20 Min

Exercises

Difficulty

Beginner

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Warm-up exercises for athletics

Get warmed up for your athletics training session with these exercises.

Duration

20 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Loop Band

Resist Band

It’s important to warm up at the start of any sports workout, but more so for athletics. Track and field athletes often jog a few laps around the track, do some static stretching or gentle bounces before they start their workout. Not the best way to prepare for high-intensity exercise.

We recommend athletics warm-up exercises that comprise three components.

Mobility: Myofascial self-massage and mobilisation
Activation of sport-specific muscle groups
Movement preparation for more complex movement patterns

Runners, sprinters, long jumpers, high jumpers etc. use these athletics warm-up exercises to prepare for high-intensity training. The dynamic warm-up exercises for track and field athletes promote blood circulation. This means that the muscles are better supplied with oxygen. The result: Your muscle fibres work more efficiently and your reflexes improve. You also prevent injuries.

Before every workout

You should do warm-up exercises before every athletics training session. If you don’t have a lot of time, skip individual exercises. Nevertheless, combine exercises from the mobility, activation and movement areas.

Correct execution leads to success

The following applies to warm-up exercises for athletics: Quality over quantity. If you start to lose form during an exercise or are extremely exhausted, take a break.

Note

These workouts are only a recommendation. Are you looking for a personalised warm-up routine? Get in touch with a professional athletic trainer directly.

01 Mobility: Myofascial self-massage and mobilisation

Because we are activating our muscles, we roll a little faster than you might be used to. Feel free to roll slower if it feels more comfortable for you. If you hit a sensitive spot, pause for a moment and pay attention to that spot until you feel a release of tension.

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.

While rolling out, slowly turn your foot to the right and left. Then you will reach even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Product

Standard

Repetitions

1 x 20

Body part

Lower legs

Training Goals

Activation

Hamstring Activation

Switch on the BOOSTER so that 4-6 lights light up. In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back, lift your buttocks and quickly roll out the back of your thighs.

Push your chest proudly forward.

Product

Booster Set

Repetitions

1 x 20

Body part

Thigh

Training Goals

Activation

Glute Activation

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Turn slightly to the side to work more of your gluteal muscles.

Product

Standard

Repetitions

1 x 20

Body part

Hips

Training Goals

Activation

Quads Activation

Start in forearm support. Place the BLACKROLL under your thighs. Quickly roll out the entire front of your thighs from the knees to the hips.

Product

Standard

Repetitions

1 x 20

Body part

Thigh

Training Goals

Activation

Broomstick Stretch

Come to a hip-width stance. Grasp the SUPER BAND in front of the chest and pull it apart. With arms extended, bring the band over your head.

Make sure that you keep the spine stable. The tighter you grip the band, the more intense the mobilization.

Product

Super Band

Repetitions

1 x 20

Body part

Shoulders

Training Goals

Activation, Mobility

02 Activation of sport-specific muscle groups

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

Clamshell

Lie on side with bent legs and LOOP BAND around knees. Open and close knees by lifting upper leg. Heels stay together.

Tip: The gluteal muscles assist in sprinting. These muscles are chronically weakened in almost everyone because of the predominantly sedentary lifestyle we lead. Activating the glutes in isolation before your athletics training session wakes up your glutes and prepares you for the workout.

Product

Loop Band

Repetitions

1 x 15

Body part

Glutes

Training Goals

Activation, Strength

Shin Activation

Place the BLACKROLL LOOP BAND around your feet in a sitting position. Angle one leg. Keep the other leg stretched. Move the foot of the bent leg up and down

Tip: Some interesting studies from Canada and Finland show that the extensor muscles of our ankle significantly influence sprint performance. From this, we conclude that activating the relevant muscles is essential in order to achieve full performance and prevent injury.

Product

Loop Band

Repetitions

1 x 15

Body part

Lower legs

Training Goals

Activation

Side Pull

Stand with LOOP BAND around ankles. Lift one foot off floor. Extend straight foot towards side. Return to starting position.

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

Product

Loop Band

Repetitions

1 x 15

Body part

Glutes, Thigh

Training Goals

Activation, Strength

Glute Bridge

Lie on back with knees bent and LOOP BAND around knees. Slowly lift hip until thighs and upper body form one line. Return to starting position.

Product

Loop Band

Repetitions

1 x 15

Body part

Glutes, Lower back, Thigh

Training Goals

Activation, Strength

Pallof Press

Fix the SUPER BAND to an object at thigh level. Lunge and kneel sideways next to it. Grasp the free end of the band. Move away from the fixation point so that the band is under tension. Press the band forward. Then return to the starting position.

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

Product

Super Band

Repetitions

1 x 15

Body part

Core, Shoulders

Training Goals

Activation, Strength

03 Movement preparation for more complex movement patterns

To finish off, prepare your musculoskeletal system for intense sprints or jumps with slightly more complex movement patterns. This improves neuromuscular control and fosters intermuscular coordination (cooperation between different muscle groups). Finally, activate fast-twitch muscle fibres with explosive resistance sprints.

Push-Up Walk

Begin in standard push up position with arms together and feet apart. Put LOOP BAND around ankles. Walk sidewards by alternately moving arms and legs.

Product

Loop Band

Repetitions

1 x 15

Body part

Chest, Core, Shoulders

Training Goals

Activation, Strength

Forward Lunge

Secure the RESIST BAND to an object at waist level. Come to an upright stance. Put the band around your waist. Put the band under tension. Take a big step forward. Lower your buttocks until your thigh is parallel to the floor. Then return to the starting position.

Make sure your knee doesn't go past the top of your foot.

Product

Resist Band

Repetitions

1 x 15

Body part

Glutes, Thigh

Training Goals

Activation, Athletics

RNT Anti-Tilt Squat

Attach the RESIST BAND to a solid object at your side. Place the RESIST BAND around your waist. The band is under moderate tension. Lower your hips to bend your knees. Raise your arms at the same time. Return to the starting position.

Product

Resist Band

Repetitions

1 x 15

Body part

Hips, Lower legs, Thigh

Training Goals

Activation

Resistance Sprint

Attach the RESIST BAND behind you. Place the RESIST BAND around your body at about the level of your lower abdomen. The band is under slight tension. Sprint "into the band" by pulling your legs and moving your arms in opposite directions. Ready, Steady, Go!

Product

Resist Band

Repetitions

1 x 10

Body part

Core, Glutes, Hips, Thigh

Training Goals

Activation, Athletics