Outline a simple, evidence-based warm-up for a track sprint session.

• A. Jump straight into sprints
• B. Light 5–10 minute jog, dynamic mobility, activation drills, and 2–4 x 60–80 m strides
• C. 20-minute jog, static stretching
• D. Only stretching

Answer: (B)

Preparing for sprint work requires a progressive, dynamic warm-up that raises temperature, increases mobility, activates key muscles, and primes the nervous system for fast efforts. Start with a light 5–10 minute jog to gently elevate core and muscle temperature. Follow with dynamic mobility moves to loosen hips, ankles, and the upper spine, and include activation drills that wake up the glutes, hamstrings, and calves so these muscles are ready to fire. Finish with 2–4 x 60–80 m strides to rehearse acceleration mechanics and sharpen neuromuscular readiness without inducing fatigue. This approach aligns with evidence showing dynamic warm-ups enhance sprint performance more effectively than static stretching or unstructured prep. Jumping straight into sprints bypasses preparation; a long jog with static stretching isn’t ideal for sprint readiness, and a warm-up that is only stretching leaves out activation and sprint-specific rehearsal.