Virginia Davies, founder of FastTwitchGrandma, and John Trautmann, coach for the Mile High Run Club of NYC, demonstrate the functional drills you can use to warm up effectively and safely for treadmill sprinting.

  • High-Knee Run
    • Bounce off balls of feet and bring your knees high
    • Perform for 30 seconds, then rest and repeat
  • Power Skips
    • Increase treadmill speed slightly to perform skips
    • Exaggerate arm movement as you skip
    • Skip for 20-30 seconds
  • Vertical Hops
    • Perform 2-3 sets of 10
    • Start with 2 feet, and work your way up to 1-leg hops
  • Squat Jumps
    • Push hips back to squat, then explode up
    • Land, reset, and then repeat, for 5-8 reps

Warm up properly and enjoy!

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