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Maximizing Performance: The Essential Warm-Up Routine for Speed Workouts - Pt 1

Warming up before a speed workout is essential for several reasons:


  1. Increase Muscle Temperature: Warming up raises the temperature of your muscles, which improves muscle elasticity and flexibility. This makes them less prone to injury during intense activities.

  2. Enhance Blood Flow: Warm-ups increase blood flow to your muscles, delivering oxygen and nutrients while removing waste products. This helps muscles perform better and reduces the risk of cramps and muscle fatigue.

  3. Preparation of Connective Tissues: Warming up also prepares your tendons, ligaments, and joints for the increased stress they will experience during a speed workout. This can help prevent strains and sprains.

  4. Mental Preparation: Warming up mentally prepares you for the upcoming workout, helping you focus and get into the right mindset for peak performance.

  5. Activation of Neuromuscular Pathways: A warm-up stimulates the nervous system, improving coordination and reaction time. This can enhance the efficiency of your movements during the speed workout.

Overall, a proper warm-up primes your body for the demands of a speed workout, reducing the risk of injury and improving performance. It's an essential component of any exercise routine.


Work through the following:


1. Skips with shoulder rolls - 2*10m Forward & Backwards

2. Skips with criss-cross arms - 2*10m Forward & Backwards

3. Single-leg butt kicks - 2*10m Forward & Backwards

4. Single-leg high-knee - 2*10m Forward & Backwards

5. Sidesteps with arm raises - 2*10m Forward & Backwards

6. Quad stretch to lunge & reach - 5 reps each side

7. Knee grab to lateral lunge & reach - 5 reps each side


Altogether this should take no more than 8-10mins MAXIMUM!


This is the initial preparation phase of the warm up, the next post will cover more specific drills to enhance central nervous system activation.


Do you want help with your training programme or nutrition to help you break through plateaus and reach your potential? Book in a free 20min consultation below:



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