[Rik G]

I have started doing 100m sprints as part of my new routine and I'm surprised just how demanding they are of my lower body.
Yesterday I felt a strain in both my right groin muscle and my left hamstring.
I was wondering what a good warm up would be. Should it involve static stretching or should it be purely dynamic?

[FALCON42]

do a lot of dynamic stretching. especially walking lunges. do some squats too. static stretching will put your muscles to sleep--you dont want that before you sprint hah

[bamfdan]

as being part of the track and field team for four years, i can say this from my past experience is that what you want to do is jog for about 800m, take 10-15 minutes to stretch your legs out, then mark a 30m line where you start at the point and run to the 30m line, but instead of running, do things like butt kicks, skipping, side shuffling, anything that would keep your heart pumping, and finish off the warm up with 70%, 80%, 90%, 95% sprints. take a 5-10 minute break, grab some water, do some light jogging, and you will be ready for your 100m sprints.

[Rik G]

Aha. Cheers guys.
I think my mistake was that i only stretched statically, with a 3 minute jog, and that my first sprint was at 100%

[ZiR RED]

Here are some good examples. I don't care much for the order...

You are better off going like this:
walking quad stretch
walking butt kicks
running but kicks

YouTube - Dynamic Warm Up

Br

[rIPPDUP]

static stretching with a combo of plyometrics as well and also a solid 800 meter warmup (2 laps) just at a very slow jog/walk. your legs should be very very very loose before attempting full out sprints especially if you're spiked up.

[Rik G]

Thanks. I'll put this into practice right away.
Also looks like a good warm up for before squatting and deadlifting.

[Rik G]

Should I do any static stretching in addition to the dynamic stretching?

[bamfdan]

Originally Posted by Rik G

Should I do any static stretching in addition to the dynamic stretching?

Yeah, I just told you it. If you are at a gym, go on the treadmill for about 2 minutes at the speed of 6.0, or go on the rowing machine and keep a relevant constant speed for about one - two minutes then do those kinds of stretching after.

[Rik G]

Cool. Didn't realise when you meant static stretching when you said stretch your legs out.
Falcon42 seems to disagree though.

[ZiR RED]

Most track protocols involve static stretching at the end.

Static stretching has actually been shown to reduce the amount of force a muscle can exert if done before exercise. And there is no conclusive evidence to show that it actually prevents inury (when done before an exercise....not over time).

You're best bet if you need to statically stretch, is to do it 30 minutes prior to your first sprint.

So:
800m jog
static stretching
dynamic stretching
dynamic warm up
warm up sprints
sprint

Personally, I do all my static stretching at the end.

Br

[Rik G]

Cheers Zir Red. I'm ready for action.