Warm Up for Speed Testing

All Sprint or running speed fitness tests require maximal effort with rapid limb movements. Therefore it is important to be well warmed up to perform well and also to avoid injury. Here is an sample warm up procedure that you can follow prior to any sprint fitness test.

Example Warm Up

Modifications

Feel free to modify this procedure as you see fit. Depending on the environmental conditions, you may wish to extend of reduce the amount of warm up. In warm conditions, the subjects may already be somewhat 'warmed-up', but should still do the stretches and run throughs. In cold conditions they will obviously need an extended warm up.

stretching woman athlete performing a warmup stretch

You can modify the distance of the run throughs and accelerations to match the distance over which speed will be tested. You may also need to modify the warm up depending on what facilities and the amount of time you have available.

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