Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: light and easy, no heavy exertion
- 2 x 50m relaxed strides
Main Workout — Taper Day (30 min)
- Short speed touches (10 min):
- 3 x 40m at 90% effort with full recovery — stay sharp without fatiguing
- 1 x practice start for your primary event
- Event-specific walk-through (10 min):
- Sprinters: visualize your race start to finish, walk through blocks/start
- Distance: review pacing plan, talk through split targets
- Field: 2-3 easy practice throws/jumps to reinforce technique
- Relay teams: 2 easy-pace handoff practices
- Mental preparation (10 min):
- Visualization exercise — close eyes, walk through your best race
- Positive self-talk strategies — pick a personal race mantra
- Managing pre-race nerves — breathing techniques
Meet-Day Logistics
- Arrive 45 minutes before your first event
- Bring: uniform, spikes (if you have them), water, snacks, sunscreen
- Warm up 20 minutes before your event using our standard routine
- Check in at the clerk of course before each event
- Stay with the team when not competing — cheer for your teammates
- Cool down and stretch after each event
Cool-Down (10 min)
- 1 lap easy walk
- Light stretching — keep it short, save energy for meet day
- Team huddle — final words of encouragement, go Vaders!