Curated Routine

EASY Sprint Warm Up Routine 🔥with Olympic Pro Sprinter Aaron Kingsley Brown

Track & Field / Sprinting

Track & Field / Sprinting EASY Sprint Warm Up Routine 🔥with Olympic Pro Sprinter Aaron Kingsley Brown is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Warm-Up Strides and Dynamic Hip Openers & Floor Mobility. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 1 min 8 sec; rest is listed per action.

Clip time: 1 min 8 sec5 actionsSingle training session

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Action Sequence

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1

Warm-Up Strides

Sets: 1Reps: 4 repsRest: 1 minEst. duration: 14 sec

Athlete performs 4 progressive strides down the straightaway to increase blood flow and rehearse knee drive mechanics at submaximal tempos before full-speed running. Sets and rest periods are not specified.

Key points

  • Perform 4 strides progressively building speed
  • Focus on lifting knees up to open the stride
  • Use the relaxed tempo to dial in technical sprint form
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2

Dynamic Hip Openers & Floor Mobility

Sets: 1Rest: 1 minEst. duration: 14 sec

Dynamic floor mobility sequence targeting hip flexors, hamstrings, and lower back (including windshield wipers and active band/rope stretches). Movements are kept continuous with holds under 3 seconds to preserve explosive readiness. Sets, reps, and rest are not specified.

Key points

  • Keep movements dynamic and rolling rather than holding prolonged static positions
  • Limit any held position to less than 3 seconds
  • Focus active mobility through the hips, hamstrings, and lower back

Common mistakes

Holding static stretches longer than 3 seconds during a pre-sprint warm-up.

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3

A-Skips

Sets: 1Rest: 1 minEst. duration: 13 sec

Track sprint drill demonstrating rhythmic A-skips with tall posture and front-side knee drive. Sets, reps, distance, and rest are not specified.

Key points

  • Drive the lead knee up while coordinating reciprocal arm drive
  • Maintain upright sprint posture and tall hips
  • Strike the ground rhythmically beneath the center of mass
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4

Fast Leg Cycling

Sets: 1Rest: 1 minEst. duration: 13 sec

High-velocity sprint drill executing rapid single-leg cycling turnover over the ankle and knee to reinforce fast neuromuscular firing into the track. Sets, reps, distance, and rest are not specified.

Key points

  • Cycle the working leg rapidly over the support limb
  • Snap the foot down quickly into the track
  • Emphasize the specific technical cues given by your coach
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5

4-Stage Spiked Acceleration Buildups

Sets: 1Reps: 4 repsRest: 1 minEst. duration: 14 sec

Final spiked acceleration sequence consisting of 4 progressive buildups (excels) down the track, incrementally increasing speed with each rep to reach full sprint intensity before the main workout. Sets and rest intervals are not specified.

Key points

  • Perform 4 acceleration buildups wearing sprint spikes
  • Build speed progressively each repetition rather than sprinting maximal effort on the first rep
  • Feel out body mechanics and ensure nervous system readiness for top-speed running

Common mistakes

Sprinting at 100% maximum velocity on the very first buildup rep.

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