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

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