HOW TO WARM UP BEFORE SPRINTING - With Nethaneel Mitchell-Blake - Pro:Direct Running
Intro
This is a quick summary of HOW TO WARM UP BEFORE SPRINTING - With Nethaneel Mitchell‑Blake from Pro:Direct Running. It’s a great watch — we’re breaking it down so you can try the drills today. Be sure to check out the full video for all the details.
Key Points
- A good sprint warm‑up focuses on high‑knee drive, proper foot placement under the hip, and a strong, upright torso.
- The three drills Nethaneel loves are the A‑skip, B‑skip, and Straight‑Leg Bounds.
- Each drill emphasizes a specific movement pattern that translates directly to faster, more efficient sprint mechanics.
Workout Example
Warm‑up Routine (≈5‑7 minutes)
- A‑Skip – 2 × 30 m
- Drive the knee up, keeping the shin vertical under the knee.
- Point the toe upward, then snap the foot down so it lands under the hip.
- Focus on a quick, light bounce.
- B‑Skip – 2 × 30 m
- Same high‑knee drive, but extend the leg straight out before bringing the foot back under the hip.
- Keep the shin hanging and the foot landing directly beneath the hip.
- Straight‑Leg Bounds – 2 × 20 m
- Keep the torso upright, engage the core, and drive each straight leg back under you.
- Land softly with a slight lean back, then spring forward.
- Finish with a few easy strides (30‑50 m) to bring the heart rate up.
Closing Note
Give these drills a try before your next sprint session and feel the difference in your knee drive and foot placement. You can easily tweak the distances or repetitions to match your own pace using the Pacing app. Have fun and stay fast!
References
Workout - Nethaneel's Flying 30s Speed Session
- 15min @ 5'30''/km
- 6 lots of:
- 60m @ 2'30''/km
- 3min rest
- 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
