SPRINTER Pre-RACE PREP
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
GUN...
React to gun quick and fast
Drive low and hard out of blocks