Track Warm Up - Stay Healthy, Run Faster

*Run Faster - Track Off Season Program*
http://www.jcampfit.com/store/p29/run...

The Penn State All-American Track Warm up:

Toe Walks: 10 yards back and forth
-up tall on tippy toes
-toes in on tippy toes
-toes out on tippy toes
-on heals, toes up
-outside of feet
-inside of feet
-grip and rip

Ankle Rolls - 10 each direction
Knee Rolls - 10 each direction
Hip rotation - 10 each direction
Trunk rotation - 10 each direction
Kneck stretch - front, back, left, right

Skipping for 20 yards up and back

-skipping with arm rolls forward and backward
-skipping with arms one at a time forward and backward
-skipping with arms in opposite direction
-skipping with hugs
-sideways skipping with big arms
-karaoke up and back

Dynamic Stretches:

Roll forward and backward into hurdle stretch
Leg swing rolling back and forth
Reverse leg swing on stomach back and forth
Leg splits on shoulders

Leg Swings:

Sideways back and forth left and right leg x 10 times each
Forward and backward leg swings right and left leg x 10 times each

Running Drills

Nut Crackers
A-Skip
B-Skip
High Knees

Striders x 30-70 meters 3-5 reps



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