This post is most certainly all about that bass! The tips from this video mostly apply to sprinters, but it can also be helpful for our long distance runners. Power for sprints come from the hamstring and the glute. These muscles must be warmed up properly for the best possible performance.
Of course, there are more ways to stretch out hamstrings and glutes. These are just some suggestions. And obviously running uses the quads, calves, and more so I am not ignoring those other body parts. All muscles in the body need to be attended to, but these stretches and exercises I believe are highly effective. Remember that all stretches and exercises are strictly for prepping the body for work. The exercises especially should not be winding the athlete. Muscles should be burning, but this isn't a workout. This is to get the muscles moving properly and for the muscles to get in sync.
The kettle bell hamstring stretch should be done for 10 reps in each position with only a 2 second hold for each rep. Repeat as needed.
The first glute stretch should be done for 5 reps each side with a 5-8 second hold on each rep. Repeat as needed.
The lateral lunge should be done for 8 reps each side with a 3-5 second hold on each rep. Repeat as needed.
The slow shuffle should be done with 2 k-bands on the front and back. 10 shuffles should be done going to the left and the right. Repeat as needed.
The air squats should be done with 2 k-bands on the front and the back. 10-20 reps should be performed to below parallel. Repeat as needed.
The lunges should be done with 1 k-band on the front and the back. 10-15 lunges should be done on each leg. Repeat as needed.