Pre Race Routine

1 hour and 20 minutes before event... 

Light Jogging.  3-4 laps or 1200-1600 meters

1 hour and 10 minutes before event-  

Static Stretch & ROLL  (15-20 minutes)

**Don't do this w/o jogging warm up

40-50 minutes before event... 

Dynamic Stretches and Speed Drill routine

25 minutes before event...   

Strides - 5x60 meter sprints

   1st one at 70%

   2nd one at 80%

   3rd one at 85%

   4th one at 90%

   5th one at 95-100%

20 minutes before event...

4-5 x20 meter Block Starts (at 95%)

NOTE: as a competitor, you should be sweating and have now stimulated 100% of your fast twitch muscle fibers & are ready to ROCK!!

15 minutes before event...

Final Check-In if you haven’t already

Elevate feet for 5 minutes against wall

Visualize a successful race in your mind

2-3 minutes to just before gun...

Re- adjust starting blocks

Do routine to get into blocks

Take 2 deep breathes while in the blocks

Blocks Recipe Card for Success

1.)  Setting the blocks

Which foot forward and which foot back – Strongest leg back (try a few bunch starts to see what feels the best)

1 Shoe, 2 Shoe, 3 Shoe – From start line, measure 1 shoe back and place front of block.  From the front of the block, measure 1 shoe (2 total shoes from the start line) for the front pedal.  From the front pedal, measure 1 shoe (3 total shoes from the start line) for the back pedal.

Practice a couple of starts before your race to make sure your blocks are set correct.

2.)  “Runners take your mark”

Slowly get into your blocks, focusing on the race ahead.  

Put hands shoulder width apart behind the start line, with thumb and pointer finger closest to the line.  Put the weight of your body on your fingers (palms off the track).  

Rest the knee of your back leg on the track with your front leg bent.

Let your head relax down, Squeeze shoulder blades together (leaning forward) and Flex your abs.

3.)  “Set”

Raise your hips so that your front leg makes a 90° angle.

4.)  “Gun”

Explode both feet off the pedals

Drive back leg knee forward (not up)

Drive arm opposite of back leg forward

Drive arm opposite of front leg back