Team Warmup and Speed Skills

Waverly Men’s Track Dynamic Warmup/Speed Development 2025

15 m drill/30m jog out

Walking Arm Circles

Tip toe  quick walk straight-duck-pigeon

Heel Walk Quick Walk straight-duck-pigeon

Pogos

Walking A’s

Knee Up/Toe Up/Thumbs Up

90° at ankle/knee/hip/elbow

Ball of foot lands under hips

A freeze pops/switch(Stabilizers 0:40 in video)

A’s with Skip(A Skips)

Walking B’s

B’s with Skip(B Skips)

ACB Skips(C Skip 1:13 in video)

Track Style(knee up-heel up cycles)

Walking Lunges

Skip-Skip-Scoop(A-A-double arm lunge/0:06 in video)

Backward https://youtu.be/8LuZWIkOqrQ?t=89s

Side shuffles low and slow

Carioca Crossovers

Skip for height

Single Arm Bounds(1:30   in video)

Double Arm Bounds(1:36 in video)

Hurdles

Single Leg Stepovers(R/L)

Single Leg Step Arounds(R/L)

Stepovers Right Leg First(step over with first leg, step around with the second)

Stepovers Left Leg First(step over with first leg, step around with the second)

Around, Around, Around

Over, Unders

Standing Start

Feet 1 foot apart toe heel

Shift weight to front foot

Set Front shin angle 30 degrees to front

Arm on back foot side comes up

Push UP-shin angle will move you forward

30m Accelerations 40% Accel - 60% Accel- 80% Accel-90% Accel

Sprinters:  LOAD and Push/Hold/

Sprinters:  LOAD and Push-Push-Push-Push-3-2-1