Basic Sprinter Warm-Up for Maximum Speed

with Vince Anderson,
2025 USTFCCCA George Dales Award;
Texas A&M Sprints & Hurdles Coach - 2004 through 2019;
while there, Aggies won 9 NCAA Outdoor National Championship titles (5x for the Men's team, 4x for the Women's team) & one NCAA Indoor National Championship title (2017 Men's team);
trained Phyllis Francis (2017 400 meter World Champion & World 4x400 Gold Medalist in 2017 & 2019) and also trained Jessica Beard (4x400 double Gold Medalist at the 2019 World Championships - 4x400, mixed 4x400);
University of Tennessee Sprints & Hurdles Coach from 1988 through 2004 (Jumps Coach from 1996 to 2004);
while there, the Vols won the 2001 Men's NCAA Outdoor National Championship title and the 2002 Men's NCAA Indoor National Championship title;
started his coaching career as a volunteer for Tom Tellez at the University of Houston in 1986

Vince Anderson provides years of track knowledge and success to explain the how, what, and why of a proper warm-up for sprinters. In this video, Anderson presents over 15 well-planned warm-up drills that he uses every day, depending on the specifics of that training day. His drills are mindful, and he is conscious of progressing from a big range of motion, to dynamic movements, to sprinting.

You will learn the specific "must have" drills that Coach Anderson uses for his basic, day before competition, and competition day warm-up. He provides variations for each warm-up that fit the requirements of that day. Anderson also explains the importance of a proper warm-up that will hopefully provide the athletes and coaches with more productive training sessions, fewer injuries, and faster sprint times.

Basic Warm-Up

Coach Anderson thoroughly breaks down all the continuous drills that you can scale to your unique situation. His preference is for 30-meter movements on grass, down and back, that progress from heel-toe walk to 50-meter accelerations. He emphasizes the importance of building power levels by incorporating three central exercises twice throughout the warm-up. Additionally, he encourages the athlete to choose an exercise of their choice that helps to aide in their warm-up.

Mobility & Flexibility

Coach Anderson demonstrates the dynamic mobility drills used to increase the range of motion in the hips and create balance, stability to ensure the athlete is ready to move freely and at their best. He emphasizes the position an athlete should be in when completing hurdle drills and highlights effective techniques.

Next, you'll learn Anderson's stable flexibility sequence used to prepare the athlete to sprint. These exercises are done on the ground and are based on the premise of yoga that requires stable strength.

Warm-Up Etiquette

Coaches must work together in the warm-up area so the hundreds of athletes in large races do not endanger the themselves and others. As Anderson explains, if you are the race host, it is your responsibility to provide hurdles, and make sure athletes run with the flow.

This video from Coach Anderson will provide you with great insight into years of mindful preparation that is necessary to allow your athletes to be at their best, whether it is a training day, pre-meet, or meet day.

50 minutes. 2021.