We recommend starting any training session with a dynamic warmup, or Movement Preparation as we call it at EXOS. This is a series of innovative, dynamic movements that increase your core temperature, prepare your nervous system for physical activity, improve flexibility, and strengthen your body.
Without a dynamic warmup, your muscles won’t be ready for the range of motion required to do certain movements and reach desired speeds. This is especially important for youth athletes who may be growing rapidly and losing flexibility in the hips, hamstrings, and ankles, which are all important for speed work. Kickstart your practice with your usual warmup, and add these six movements to improve speed.
Plank – with Arm Lift (1 set of 30 seconds)
Start with this to activate the hips, torso, and shoulders and ensure they’re working together
Mini Band – Lateral Bent Leg Walk (1 set of 5 yards each way)
Add this to the beginning of a warmup to activate the glutes, the most powerful muscles that impact speed.
Mini Band – Linear Bent Leg Walk (1 set of 5 yards each way)
Inverted Hamstring to Knee Hug – In Place (1 set of 5 each leg)
Reverse Lunge, Elbow to Instep with Rotation (1 set of 5 each side)
Base Rotations to 10-Yard Sprint (2 sets of 5 seconds with 10-yard sprint)
Finish with this rapid-response movement to prepare the nervous system for full speed execution in practice.
Cody Carter Cody has spent the last 10 years coaching athletes at the youth, high school, competitive, collegiate and professional levels. During that time he has learned from and developed close relationships with some of the best performance specialists in the world. Growing up, he played football, basketball and ran track. He didn't specialize in one sport until college, where he chose to run track as a sprinter and high hurdler for Iowa State University. He has spent his entire performance coaching career in Southern California where he is now a Manager for the EXOS Performance Innovation Team. Now based at SKLZ Headquarters, directly above the EXOS San Diego facility, Cody is able to jump in for the occasional hands-on athlete training session. View all posts by Cody Carter