Specific Warm-Up Protocols

Each event group and particular training unit will have its own Session Specific Warm-Up Protocol to bring your body from a general state of preparedness to the point where your body is ready for the particular demands of that training unit or event.

Early in the year, the Specific Prep Protocols may make up a significant part of the event training unit as they incorporate fundamental movement skills.

Interval Prep

High Knee (Z) Walk (2x30m)

High Knee (Z) Skip Run-outs (30m+20m)

High Knee Run-outs (30m+20m)

L/R/Alt Knee-Pop Run-outs (30m+20m each)

Easy, Medium, Fast Striders (50m each)

Hard Acceleration (50m)

Sprint Technique Prep

High Knee (Z) Walk (30m)

High Knee (Z) Skips (30m)

High Knee Run (30m)

L/R/Alt Knee-Pops (30m each)

Step Jumps (10 each leg)

Block Skips (30m each leg)

Hurdle Prep I (Rhythm)

Leg Bobs (x10 each)

Straight Leg & Bent Leg Can-Cans (10h each dir)

Wall Trail Leg Pops (x10 each)

High Knee Runs (30m)

Trail(+Lead) Knee Pops (30m each)

4-Count Rhythm Runs (30m each)

Hurdle Prep II (Attack)

Leg Bobs (x10 each)

Straight Leg & Bent Leg Can-Cans (10h each dir)

Hurdle High Knee Walks - Straight/Side (30m each)

Pop-Overs (x10 each)

High Knee Skips for height (30m)

High Knee Runs (30m)

High Jump Prep

High Knee (Z) Walk (30m)

High Knee Skips (Z) for height (2 arm) (30m)

Toe Alphabets (each foot)

Slalom Runs (50m each)

Rudiment Hops (25m each)

Heel Alphabets

Slalom Gallop (50m each)

Long/Triple Jump Prep

High Knee (Z) Walk (30m)

High Knee (Z) Skips for height (TJ = 2 arm) (30m)

High Knee Runs (30m)

L/R/Alt Knee Pops (30m each)

Rudiment Hops (30m each)

Gallop Runs (50m each)

Striders (50m each)

Pole Vault Approach Prep (w/ Poles)

High Knee (Z) Walk (30m)

High Knee (Z) Skips (30m)

High Knee Run (30m)

L/R/Alt Knee Pops (30m each)

Pole Carries/Drops/Plants (2x50m each)

Pole Vault Jump Prep

Med Ball Series (Stand OH, Prone Down, Prone C-T)

Inversion Therapy (Hand Stand progression)

Wall Plant Series (Standing, 1-Step, 3-Step, High)

Plant Rhythms (Stubbies; walk, jog x50m ea)

Rudiment Hops (w/ Poles)

Gallop Runs (w/out Poles)

Slide Box Rhythm Pops

Short Apps (Separation, Flats, Inversions, F-Ps)

Javelin Prep

Shoulder Mobility

Giant Circles (with & without jav)

Javelin Windmills

Javelin Assisted Stretches

Resisited Javelin/Bungee Pulls

Release Series

Hip-Pops, OHF Med-Balls

Square Sticks/Med Balls

1/4 - Turn Sticks

Power Sticks

Power Flats

Approach Series

XO Walks

XO Runs

Rhythm/Transistion Runs

Runway Crawls