Movement quality starts long before the first sprint rep.

Stu McMillan explains how the warm-up should focus on restoring spinal movement, pelvic motion, and rotational control before sprinting.

Many people still treat the warm-up as a way to raise temperature before the “real” work begins. Stu McMillan sees it differently. Movement quality starts long before the first sprint rep. “How we coordinate this, I think that’s super important for all of us, especially as we age.” In this sequence, the focus is on restoring spinal movement, pelvic motion, and rotational control through full ranges of motion: • Flexion and extension • Rotation • Hip extension • Coordinated torsion through the spine and pelvis The goal is not to force positions. The goal is to give the body movement options again. A stiff spine limits rhythm. A locked pelvis changes force transfer. Restricted movement upstream eventually shows up downstream in sprint mechanics. That’s why high-level speed preparation often looks less like “conditioning” and more like coordinated movement practice. If you’re looking to start sprinting safely, or return to speed work with a better foundation, we put together a free guide here: 🌐 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