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Sample of a Warm Up

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Cross Country
Warm up
I spoke with some of the cross country team members and this is what they do for team runs as well as their individual competitions. The bullet points are meant to be done in order. 10 minute jog to increase body temperature and increase heart rate
Approximately 15 minutes of dynamic stretching (differs from athlete to athlete)
i.e: Arm swings, Neck mobility, Shoulder Circles, Side bends, Hip Circles, Half squats, Leg swings, Ankle bounces.
Approximately 15 minutes of general preparation for competition.
Lower leg drills and Leg drills
Lower leg drills- Double foot hops, Astride jumps, Compass Jumps and Short choppy steps
Leg drills- Walking on heels, High knee butt kicks, High knee skips, High knee jog
Approximately 10 minutes of short relaxed 30 meter run outs
Concentrating on running form. i.e; Arms close to the body, relaxed and tall
It is important to keep loose until the start of the race so athletes are encouraged to keep moving until the race is about to start.
During the warm up athletes should have water handy to continue to hydrate for the event.
The warm up should take about 50 minutes give or take. The warm up will take closer to 50 minutes for a larger team and closer to 30 minutes if the athletes do the warm up individually or with a smaller group It is important to have all the difference components mentioned above to prevent injury during performance. Also, by doing dynamic stretching the runners will reduce muscle stiffness. A proper warm up will enable an athlete to compete the best that they can. Then, if an athlete is warming up correctly injuries from neglect will be reduced and the athletic trainer and coach have done their job correctly.

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