depending on the time of race and quality/level of competition….
Static stretch night before and or morning of competition
WARMPUP 1
30-45 minutes before Race at smaller meets or at arrival for bigger meets
warm up about 800m jog , static stretch Dynamic drills about 30 minutes in all
WARMUP 1.5
At higher level competitions
30-45
400-800m jog
Dynamics drills
2-5 flying sprints
WARMUP 2
At all competitions 5-10 minutes before competition
Short Dynamic Drill Repeats
work on reaction time, getting out the set position quickly (sometimes even until and or including the race before yours using that races gun to simulate your race start)
get focused