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Top 3 Warm Up Exercises For Sprinters

By following these tips and incorporating them into your regular training routine, you can take your sprinting performance to the next level.

Top 3 Warm Up Exercises For Sprinters

Warm Up Exercises for Sprinting

1. Arabesque to hip lock (3 sets of 6 reps each side)


2. Lunge and rotate (3 sets of 6 reps each side)


3. Leg swings (3 sets of 30 secs each side)


How we help our athletes run faster:

Sprinting is a highly competitive sport that requires explosive speed, power, and agility. Whether you are a professional athlete or a beginner, improving your sprinting skills can take your performance to the next level. Here are some tips to help you improve your sprinting abilities:

  1. Warm-Up Properly: Warming up before any physical activity is crucial, especially before sprinting. You can perform some light aerobic exercises such as jogging or cycling for 10-15 minutes to raise your body temperature and increase blood flow to the muscles. You can also do some dynamic stretches that focus on the lower body muscles such as the quadriceps, hamstrings, and glutes.
  2. Strength Training: Strength training is an essential component of sprinting. Building strong muscles can help improve your power and explosiveness, which can translate into faster sprints. You can perform exercises such as squats, lunges, deadlifts, and plyometrics to strengthen your lower body.
  3. Proper Technique: Proper sprinting technique is vital to improve your speed and prevent injuries. Keep your body in a forward-leaning position, with your arms and hands relaxed at your sides. Drive your knees up and out, and pump your arms in sync with your legs. Focus on maintaining good posture and keeping your core engaged.
  4. Interval Training: Interval training is an effective way to improve your sprinting abilities. It involves alternating high-intensity sprints with periods of rest or low-intensity recovery. This type of training can help you build endurance and increase your speed. You can start with short intervals and gradually increase the duration and intensity over time.
  5. Hill Sprints: Hill sprints are an excellent way to build leg strength and power, which can improve your sprinting abilities. Find a steep hill and sprint up as fast as you can, then walk or jog down for recovery. Repeat this for several sets, gradually increasing the number of sprints and the duration of each sprint.
  6. Consistency: Consistency is key to improving your sprinting abilities. Make sure to incorporate sprint training into your regular workout routine, and gradually increase the intensity and duration over time. It’s essential to give your body time to adapt to the demands of sprinting, so be patient and stay consistent.


Overall, improving your sprinting abilities takes time, effort, and dedication. By following these tips and incorporating them into your regular training routine, you can take your sprinting performance to the next level. Remember to warm-up properly, focus on proper technique, incorporate strength training and interval training, and stay consistent.

Here at Kinematics, we can work with you and your goals to get you back to and improve on your sprinting. More specifically, we will assess your sprinting biomechanics, provide hands on treatments and create a tailored training program to facilitate recovery, tissue integrity and ultimately optimise your performance.

Happy sprinting!

By Nick Pearse-Smith

Physiotherapist | Kinematics Strength + Rehab

Book an appointment here.