Toes Up, Knees Up, Elbows Back

T.K.E. Stretches

This warmup routine is designed to fully prepare the body for athletic movement by targeting flexibility, mobility, and muscle activation from head to toe. Beginning with light jogging and progressing into structured stretches, it increases blood flow, raises core temperature, and loosens key joints like the ankles, hips, and knees—reducing the risk of injury during higher-intensity training. The seated and floor stretches improve range of motion in the hamstrings, calves, and lower back, which supports balance and stride efficiency. Dynamic exercises such as leg swings, fire hydrants, and hip circles activate stabilizing muscles essential for speed, agility, and control. The final drills—ranging from A-skips and Super Marios to heel-ups and T.K.E lifts—sharpen coordination and reinforce proper running mechanics. Together, these warmups build a foundation of strength, flexibility, and focus, ensuring the body performs at its best throughout the workout.