Warm up/Cool Down
Sample Routine:
Warming Up
(When you get to the meet jog 4 laps and do some light stretching)
How to warm up for your race. This should take about 25 - 30 min
Jog 10 – 15 min
Light Stretching
Leg Swings – forward-back, side-to-side x 10 each leg
2x30m forward skips, side-to-side
2x30m backward run
2x~50m accelerations
2x30m A-Skips, Butt kicks
2x~50m accelerations
Leg Swings – forward-back, side-to-side x 10 each leg
Light Stretching
Keep moving till you race
Cooling down
If you have more than one race after the 1st race you should jog for about 5 to 8min and stretch. To warm up for the next race cut down the warm up time to 8 to 12min.
When you are done with all your races you should jog for 15 to 20 min and then do some light Stretching