Elite Speed Athletics

Warm-ups

The everyday warm-up routine from Coach Jah.

Stretches

  1. 1.Feet Together Down
  2. 2.Right Over Left
  3. 3.Left Over Right
  4. 4.Legs Spread, Down to Left
  5. 5.Down to Right
  6. 6.Down to Middle
  7. 7.Lunge to the Left
  8. 8.Lunge to the Right
  9. 9.Siagon Stretch (elbows in, push knees out)
  10. 10.Feet Together, Left Toe Up, Pull Left Foot Back
  11. 11.Feet Together, Right Toe Up, Pull Right Foot Back
  12. 12.Left Knee Tuck & Pull
  13. 13.Right Knee Tuck & Pull
  14. 14.Left Quad Stretch, Pull Left Foot Back with Right Hand
  15. 15.Right Quad Stretch, Pull Right Foot Back with Left Hand
  16. 16.Sit on the Ground, Hip Swivels
  17. 17.Standing Hip Rotation
  18. 18.Left Arm Across
  19. 19.Right Arm Across
  20. 20.Left Arm Back
  21. 21.Right Arm Back
  22. 22.Arm Swings
  23. 23.Drive Phase Arm Swings
  24. 24.Top End Speed Arm Swings
  25. 25.Arm Swing Transitions (Drive Phase to Top End) (3)

Dynamics

  1. 1.Toe Walks
  2. 2.Heel Walks
  3. 3.Walking Lunges
  4. 4.Hamstring Sweeps
  5. 5.Walking Knee Tucks
  6. 6.Frankensteins (Foot to Hand)
  7. 7.Frankensteins (Hand to Foot)
  8. 8.1 Leg RDL Stretches
  9. 9.Pogo Hops
  10. 10.Speed Bounds
  11. 11.A-Marches
  12. 12.A-Skips
  13. 13.Switch Pause
  14. 14.1-2-3 Switch
  15. 15.Speed Knees
  16. 16.Straight Leg Runs
  17. 17.Falling Start Runs

Groundwork

  1. 1.Hip Swivels
  2. 2.Lower Back Heel Swings
  3. 3.Hand & Knee Hip Rotations
  4. 4.Fire Hydrants
  5. 5.Upper Back Arm Swings
  6. 6.Angled Leg Swings
  7. 7.Forward Leg Swings

Speed Work

  1. 1.Speed Knees (2 @ 5m)
  2. 2.Speed Knees (2 @ 10m)
  3. 3.3 Steps (2)
  4. 4.5 Steps (2)