Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: full routine (A-skips, B-skips, high knees, lunges)
- 2 x 60m build-ups
- Brief review of meet-day procedures
Main Workout — Simulated Meet (40 min)
- Event 1 — 100m Dash: Heats of 4-6 runners, timed results
- Event 2 — Long Jump: 3 attempts each, measured and ranked
- Event 3 — 400m Run: Staggered start, full race
- Event 4 — Shot Put: 3 attempts each, measured and ranked
- Event 5 — 800m Run: Waterfall start, timed race
- Event 6 — 4x100m Relay: Teams of 4, race format
- Athletes rotate through events they plan to compete in
- Record all results to compare with Practice 1 baselines
Cool-Down (10 min)
- 1 lap victory walk
- Light stretching
- Results review — celebrate improvements from baseline
- Preview meet-day logistics for the real competition