Get Faster Using This Linear Speed Warm-Up
When it comes to improving linear speed, the importance of an effective warm-up cannot be overstated. Before jumping into full-speed sprints or intense drills, a well-structured warm-up primes the body, reduces the risk of injury, and enhances performance. In this blog post, we’ll explore a linear speed warm-up routine, designed to activate key muscle groups, improve running mechanics, and increase overall speed. This warm-up, demonstrated by Chris Barnard from Overtime Athletes, features a series of progressive drills that focus on improving acceleration, power, and technique, setting the stage for high-performance sprinting.
1. Introduction to the Linear Speed Warm-Up
The goal is to prepare athletes for a linear speed-focused training session. The warm-up routine consists of several drills designed to activate muscles used in sprinting while ensuring proper mechanics are in place before running at top speed. Whether you’re an experienced sprinter or just getting started, these drills will help you develop better speed, agility, and power.
The first important element of this warm-up is understanding that it’s not just about moving through each drill mindlessly—it’s about technique, precision, and creating good habits from the outset. By mastering the fundamental movements in the warm-up, athletes can perform more efficiently and maximize their linear speed gains during training and competition.
2. Single-Leg Foot Isolations for Ground Absorption
One of the first drills in this warm-up focuses on single-leg foot isolations. This drill is designed to help athletes focus on the absorption of the ground with each foot. Chris instructs athletes to perform the drill first on their right foot, then on their left. The focus is on absorbing the ground in a controlled manner, which mimics the actions of sprinting.
Proper ground absorption is crucial for sprinters because it allows them to push off the ground with maximum force. If you don’t properly absorb the force of each step, it becomes harder to generate power for the next stride. In sprinting, this process happens quickly, so practicing these foot isolations helps train the nervous system to react faster and more efficiently.
The key takeaway from this drill is maintaining control over your movements. Absorb the ground with minimal impact, and avoid excessive bouncing or uncontrolled motion. By focusing on these isolated movements, athletes develop a stronger connection between their body and the ground, which translates to better sprinting form and efficiency.
3. Power Skips for Height and Horizontal Skips for Explosive Power
The next set of drills includes power skips for height and horizontal skips, both of which are fantastic for developing explosive power. Power skips for height involve skipping as high as possible while maintaining a controlled and powerful movement pattern. The goal is to generate vertical force while engaging the glutes, hamstrings, and quads—muscles essential for sprinting.
After completing power skips for height, Chris transitions into horizontal skips over 20 yards. This variation focuses on building horizontal power, which is essential for fast acceleration in sprinting. While the power skips for height focus on vertical movement, horizontal skips develop the force necessary to push forward at maximum speed.
By including both vertical and horizontal components, these skips help athletes develop the explosive power required for fast starts and strong strides. Additionally, this exercise improves coordination and stability, ensuring that athletes maintain proper form and control while generating maximum speed.
4. A-Skips and B-Skips: Mastering Proper Form
The A-skip and B-skip are foundational drills for developing proper running mechanics. The A-skip focuses on proper torso alignment, clean arm action, and maintaining a fluid running motion. This drill teaches athletes how to lift their knees properly while maintaining a neutral spine and a slight chin tuck. The goal is to maintain an efficient running posture, which will directly affect sprinting form.
During the A-skip, athletes must focus on creating smooth, rhythmic movements. The key is to not overreach with the legs but rather to keep everything compact and controlled. Proper arm swing is equally important. The arms should move in a natural, coordinated rhythm with the legs to help propel the body forward.
Once athletes have mastered the A-skip, the B-skip is the next progression. The B-skip emphasizes hamstring release and ankle flexion, crucial components of sprinting stride mechanics. The focus here is on lifting the thigh to about 90 degrees, then pulling the leg straight back down under the body, while keeping the ankle flexed. This ensures that the foot lands directly under the hip and prevents over-striding, which can slow you down.
By including both A-skips and B-skips in the warm-up, athletes work on both their upper and lower body mechanics, ensuring they’re fully prepared for the speed work to come.
5. Power B-Skips and Straight-Leg Bounds for Maximum Extension
The final progression in this warm-up involves Power B-skips and straight-leg bounds. Power B-skips are a more advanced variation of the regular B-skip and add a focus on generating more force through the down leg. Athletes are instructed to push off with greater power, creating more separation between the down leg and the turf. This drill teaches athletes to create more explosive ground contact while maintaining proper mechanics.
After performing power B-skips, athletes move into straight-leg bounds. This drill focuses on extending the length of the stride while maintaining soft knee flexion and proper hip separation. The straight-leg bounds help athletes develop the ability to extend their legs during the sprint phase, a key to achieving maximum stride length and increasing overall speed.
For athletes who feel comfortable with these movements, Chris encourages extending the range of motion gradually, but it’s important not to rush this process. You should always focus on smoothness and form rather than simply trying to cover more distance.
Both of these drills challenge the body’s ability to generate more force with each stride, improving power output and acceleration. Over time, they’ll help athletes push their limits and increase the force production necessary for top-end speed.
Conclusion: Building a Faster You
This linear speed warm-up routine offers a comprehensive approach to preparing the body for sprinting. By focusing on progressive drills that emphasize proper mechanics, ground absorption, and explosive power, athletes can improve their sprinting performance in a safe and effective manner. Each drill serves a specific purpose, targeting different aspects of sprinting technique and power development, ultimately helping athletes run faster.
Whether you’re a sprinter looking to refine your technique or someone just beginning their speed training journey, these drills will help you build the foundation for faster running. The key to success with this warm-up is consistency and attention to detail. Don’t rush through the movements—focus on quality execution with each rep. Over time, these drills will not only enhance your linear speed but also improve your overall athletic performance.
If you’re interested in further developing your speed, check out additional programs and resources available from Overtime Athletes, where Chris Barnard shares more insights into building a faster, more powerful body!