To actively stretch you quad muscle for speed training, grab your foot with the same side hand and pull back to feel a stretch on the front of your leg. Do this for ten yards, alternating legs each step. Repeat coming back for a total of twenty yards.
A deep active stretch for your core, groin, and glutes is the deep lunge. Reach your elbow to the inside of the same ankle, then raise into a hamstring stretch. Do this ten yards there and back.
Similar to the deep lung, take a big step, lean forward with your hips while rotating over the bent leg with your shoulders back.
Facing sideways, take a lateral step and sink your hips down between your legs to stretch the groin muscle on each leg. Do this for ten yards and return facing the same direction.
Straighten your arms out in front of you and kick up towards the center of your body. Ease into the first few reps to slowly stretch your hamstrings and increase range of motion as you feel yourself warming up.
The windmill provides a higher stretch of the hamstring into the glute. Take a small step and touch the ground near your foot while the other leg swings up behind you to give a stretch of the ground leg hamstring.
To actively engage the hamstrings has a faster rate, the butt kicks serve as a fast twitch drill. Do this for ten years there and back, while keeping your weight slightly over your toes your knees facing the ground.
Transitioning into a fast-paced sprinting movement, the high knees extend the warmth of the muscles as well as the technical side of sprinting. It is important to keep your arms at a ninety-degree angle while bringing your heel straight up underneath your butt.