Universal Warm-Up System
Ages 7–18 · All Training Windows
The warm-up system from Chapter 5 of The Speed Window. These five components prepare joints, reinforce mechanics, and reduce injury risk. Use them at the start of every training session, regardless of the window or the drill focus that follows.
The Five Components
The sequence matters as much as the components. Joint prep before dynamic movement. Dynamic movement before sprint mechanics. Each component prepares the nervous system for the one that follows.
Step 01
Joint Prep
Ankle circles, hip circles, shoulder rolls, wrist circles. Prepare the joints before loading them. Three to five reps each direction.
Step 02
Dynamic Movement
Leg swings, inchworms, lateral shuffles. Controlled movement through full range. Elevate heart rate without overloading the nervous system.
Step 03
Movement Prep
Marching drills, skipping patterns, carioca. Reinforce the movement vocabulary that the training session will use.
Step 04
Acceleration Prep
Falling starts, wall drives, two-step build-ups. Prepare the nervous system for sprint-speed demands before adding velocity.
Step 05
Agility Prep
Lateral bounds, cone cuts at 50 percent effort, direction changes. Prime the deceleration-acceleration pattern before full-speed agility work.
Video Walkthrough
Matthieu walks through the complete warm-up system on video: every component, every age adaptation, the coaching cues that make the difference. Check back after launch.
Warm-Up System Video: Coming at Launch
Warm-Up Drills in the Library
| Drill | Component | Ages | Detail Page |
|---|---|---|---|
| Joint Circles Series | Joint Prep | 7–18 | View → |
| Leg Swing: Forward/Back | Dynamic Movement | 7–18 | View → |
| Leg Swing: Lateral | Dynamic Movement | 7–18 | View → |
| Inchworm | Dynamic Movement | 7–18 | View → |
| March Drill | Movement Prep | 7–18 | View → |
| A-Skip | Movement Prep | 7–18 | View → |
| Carioca | Movement Prep | 7–18 | View → |
| Wall Drive Series | Acceleration Prep | 7–18 | View → |
| Falling Start | Acceleration Prep | 12–18 | View → |
| Lateral Shuffle | Agility Prep | 7–18 | View → |