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PURPOSE:

To prepare your feet and body  for dynamic, explosive training.

SETUP:

No equipment needed. Have athletes begin in a line on the track in bare feet.

INSTRUCTIONS

  1. On the coach’s command, the athletes will begin to walk around the track. They will complete 1 lap around the track walking.
  2. Next, have the athletes jog around the track.
  3. They should incorporate a wide range of movements as they jog – rotating their arms, backpedaling, sidestepping, carioca. We want to get the whole body loose and warm.
Barefoot Warmup: Athletes jogging around the track using a wide range of movements

COACHING TIPS

  • Most of the training our runners do will be in cross trainers – comfy shoes that have an added layer of protection to prevent soreness and/or injury. The issue is that the shoes our athletes wear when competing  – spiked track shoes – do not offer that same level of support.
  • By having our players warmup in bare feet, they are more prepared for the level of cushioning and support they will have when competing.
  • It may be too cold or wet to do barefoot training outside, or you just may not have access to a facility where walking barefoot is feasible. Find a way – whether that’s inside in the gym, in the school hallways – find a safe, comfortable place to incorporate this warmup for your athletes.
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