How to warm up properly for sprinting

Stu McMillan outlines a dynamic warm-up routine for sprinting that prepares tissue, opens movement options, and builds rhythm.

Many warm-ups still start with long static stretching routines because that’s what athletes and coaches grew up seeing. Stu McMillan’s approach is different. Before sprinting, the goal is simple: Prepare tissue. Open movement options. Build rhythm. Gradually expose the body to larger and faster ranges of motion. That’s why you’ll see leg swings, skips, rolls, dynamic mobility, and coordinated movement patterns before speed work. The body learns through movement. “Sprinting is fluid and relaxed and mobile… so allow the bones to move with the muscles.” The warm-up becomes rehearsal for the qualities you want to express later in the session: Rhythm. Elasticity. Coordination. Relaxation under speed. If you’re getting back into sprinting, or introducing sprint work for the first time, we put together a free guide to help you start safely and intelligently. 🌐 If you’re ready to warm up properly, move better, feel stronger, and sprint safely, head here to access a free 3-part video series: loom.ly/FEu2aNE