Dynamic Warm Up
800M Jog - Easy Pace
2x30M A Skip
2x30M Butt Kicks
2x30M B Skip
2x30M Side Shuffle with Arm Swings (alternate directions)
2x30M Karioka
2x30M Skipping with Arm Circles
2x30M Toe Touch/Frankensteins
10x Leg Swings - front to back
10x Leg Swings - side to side
4x50 Accelerations/strides
Pre Race Routine
Warm Up: The purpose of your warm-up is to prepare you physically and mentally for your best performance.
Arrive - Help set-up camp & familiarize yourself with the course
One hour before race - Bathroom trip
45-50 minutes before race -10-20 minute run, you must break a sweat, wear warm- ups but don’t overdress
30-35 minutes before race - Dynamic Stretches/Leg Swings, & Drills
20-25 minutes before race - Stop at camp put spikes on, check uniform & racing #; one last bathroom stop if needed
10-15 minutes before race - Head to team box and begin strides. Everyone should do 4-6 strides before racing.
3-5 minutes before race - Take sweats off, do 1-2 final strides on the starting line.