We know all our CFC athletes are working hard in all aspects to improve their game and create opportunities, and a big part of that is getting tested in combines. Having great testing numbers in your 40 yard dash, shuttle, vertical and broad jumps are always going to be a viable pathway to bigger and better opportunities at higher levels, which is why we are not only rolling across western Canada with our CFC Showcase tour, but we have enlisted the fantastic Petra Richard, a speed and strength development specialist with over a decade of coaching experience, to make sure you’re performing ands testing at your best. Today, Petra will be walking us through the second step in a great 40 yard dash: the Drive Phase.
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DO WE NEED TO WARM UP?
Warm up is the FOUNDATION.
Without a strong foundation, there is no optimal performance. This is ensuring the body is functioning optimally such as joints, muscles, and physiological systems.
Here is a great blueprint for a sprint warm up:
1. Bodily Warm up: 2 Options
• Light Jog (1 lap = 437 yards)
• Quick Run x 32 yards, Walk x 11 yards (1 lap = 437 yards)
2. Dynamic Flexibility
• Arm Swings – Skip forward, Skip backward
• Side Shuffles – Left, right
• Toe Touches –
• Leg Swings
• Mountain Climbers
• Donkey kicks
• Hurdle Seat Exchange
• Eagles – Prone
• Eagles – Supine
3. Static Flexibility
• Hockey Stretch
• Calf Stretch
• Quad Stretch
• Lunge Stretch
4. Muscles Activations: Mobility & Stability
• Hip circles, ankle circles, knee circles
• Hip openers, 90/90, hip lifts
• Fire Hydrants
5. Sprint Drills: ABC’S
• A Walk, A skip
• B Walk, B skip
• Backward Walks
• Backward skips
• Carioca
• Butt Kicks
• Dribbles – Lower Ankle, Middle Calf, High Knees
• Straight Leg Bounds
• High Knee Runs
• Alt. Single Leg Bounds
6. Acceleration Sprints: 5 sets at a Gradual
• 40 %, 50 %, 60 %, 70 %, 80 %
Remember that the exercises in each group can be modified to better suit you, but each stage of warming up is crucial for achieving the best results, as well as ensuring that you won’t pull something during the real sprint.
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