Posted In: Sprints
I have my first meet coming up this weekend so I had a couple of quick questions:
1. I bought new spikes and I’m not sure if I should be putting the plastic spacers
in before I actually screw in the spikes? They’re the powercat JA’s….
2. How soon before the race should I start warming up and is there anything special
that my warmup should consists of (aside from the usual dynamic flex, etc.)
3. Any tips on what I should be focused on at the start line would be helpful.
thanks!
1. I bought new spikes and I’m not sure if I should be putting the plastic spacers
in before I actually screw in the spikes? They’re the powercat JA’s….
I always hated the plastic spacers. Mechanically I can’t think of a logical reason to wear them. Although they create a somewhat negative heel taper they also introduce one more layer of instability and a medium for productive force to be lost.
2. How soon before the race should I start warming up and is there anything special
that my warmup should consists of (aside from the usual dynamic flex, etc.)
I usually do a 30 minute general warmup and 30 minutes of specific warmup before the first race of a meet. The ‘ingredients’ you mentioned fit well in the general warmup. Just make sure you’re doing something prior to the competitive effort to prime your CNS.
3. Any tips on what I should be focused on at the start line would be helpful.
thanks!
Pick a movement like throw the lead arm, punch the back leg, etc.
ELITETRACK Founder
[quote author="BLogaN" date="1229122774"]1. I bought new spikes and I’m not sure if I should be putting the plastic spacers
in before I actually screw in the spikes? They’re the powercat JA’s….
I always hated the plastic spacers. Mechanically I can’t think of a logical reason to wear them. Although they create a somewhat negative heel taper they also introduce one more layer of instability and a medium for productive force to be lost.
2. How soon before the race should I start warming up and is there anything special
that my warmup should consists of (aside from the usual dynamic flex, etc.)
I usually do a 30 minute general warmup and 30 minutes of specific warmup before the first race of a meet. The ‘ingredients’ you mentioned fit well in the general warmup. Just make sure you’re doing something prior to the competitive effort to prime your CNS.
3. Any tips on what I should be focused on at the start line would be helpful.
thanks!
Pick a movement like throw the lead arm, punch the back leg, etc.[/quote]
60mins warmup, what about 30mins?
[quote author="Mike Young" date="1229518002"][quote author="BLogaN" date="1229122774"]1. I bought new spikes and I’m not sure if I should be putting the plastic spacers
in before I actually screw in the spikes? They’re the powercat JA’s….
I always hated the plastic spacers. Mechanically I can’t think of a logical reason to wear them. Although they create a somewhat negative heel taper they also introduce one more layer of instability and a medium for productive force to be lost.
2. How soon before the race should I start warming up and is there anything special
that my warmup should consists of (aside from the usual dynamic flex, etc.)
I usually do a 30 minute general warmup and 30 minutes of specific warmup before the first race of a meet. The ‘ingredients’ you mentioned fit well in the general warmup. Just make sure you’re doing something prior to the competitive effort to prime your CNS.
3. Any tips on what I should be focused on at the start line would be helpful.
thanks!
Pick a movement like throw the lead arm, punch the back leg, etc.[/quote]
60mins warmup, what about 30mins?[/quote]
Yea, I thought that if you warmed up properly, it should only take about 25-30 minutes to warm up, especially for sprinters.
My first warm up takes around 50 minutes to an hour and then each race after gets cut down significantly, to around 20-25min tops.
more in shape you are…the more it takes to warmup…but ive never done a 60min warmup…it usually depends on when i arrive at the meet in relation to my event…a 20-30min general warmup…then about 10-20mins before something more specific and lead up to the race
My first warm up takes around 50 minutes to an hour and then each race after gets cut down significantly, to around 20-25min tops.
What do you do in a 50min warmup, my warmup normally takes about 30mins and its very similar to my workout warmup (jog-skip,dym mobility, drills, builds and starts)..
[quote author="00Scoots" date="1229600309"]My first warm up takes around 50 minutes to an hour and then each race after gets cut down significantly, to around 20-25min tops.
What do you do in a 50min warmup, my warmup normally takes about 30mins and its very similar to my workout warmup (jog-skip,dym mobility, drills, builds and starts)..[/quote]
Its a slower warm up than my pre race one, with some stretches added in and more of a focus on general work. After about 30-40 min of it, I do some skips and bounds, some medball throws possibly and two or three build ups with a decent amount of time in between and call it good.
[quote author="utfootball4" date="1229643883"][quote author="00Scoots" date="1229600309"]My first warm up takes around 50 minutes to an hour and then each race after gets cut down significantly, to around 20-25min tops.
What do you do in a 50min warmup, my warmup normally takes about 30mins and its very similar to my workout warmup (jog-skip,dym mobility, drills, builds and starts)..[/quote]
Its a slower warm up than my pre race one, with some stretches added in and more of a focus on general work. After about 30-40 min of it, I do some skips and bounds, some medball throws possibly and two or three build ups with a decent amount of time in between and call it good.[/quote]
Do your team travel with med balls?
Haha yeah we do, but only for me. Nobody else uses them.
i usually take around 60-80 minutes
about 30-40 minutes of just general warm ups, another 20 or so jogging over hurdles, and then a couple good runs over the hurdles.
you cant get a proper warm up in 30 minutes sorry. unless it is the second round in the same day, but if you only have 1 race then you arent properly warming up with 30 minuetes.
here is what i suggest.
warm up for about as long as you usually do in practice. then after your meet decide if that was long enough or if maybe you feel you need a little more next time.
you want to break a sweat before you race, but make sure your warm up is completely done at least 20 minutes before your race.
60 min warm up holy cow! 50 mins is even long! hell.. mine at the slowest point takes like 30-35 mins (seagrave warm up then sprint drills)
If I lived in Jamaica’s climate I would only use a 25 min warm up too!
If I lived in Jamaica’s climate I would only use a 25 min warm up too!
Weather plays no role during indoor season.
[quote author="00Scoots" date="1230683504"]If I lived in Jamaica’s climate I would only use a 25 min warm up too!
Weather plays no role during indoor season.[/quote]
It does when you spend more than 5 minutes bundled up in clothing that reduces ROM and your body is trying to find places to lose heat from to maintain homeostasis.
[quote author="utfootball4" date="1230691464"][quote author="00Scoots" date="1230683504"]If I lived in Jamaica’s climate I would only use a 25 min warm up too!
Weather plays no role during indoor season.[/quote]
It does when you spend more than 5 minutes bundled up in clothing that reduces ROM and your body is trying to find places to lose heat from to maintain homeostasis.[/quote]
Not really, scoots team arrive to meets 4-5hrs before his first race so he has plenty of time to adjust to the indoor temp.
Haha, but the 3-4 hour bus ride in a crappy bus with barely any heat isn’t exactly good for you either.
Plus most indoor tracks we race at are barely kept over 60 degrees.
Haha, but the 3-4 hour bus ride in a crappy bus with barely any heat isn’t exactly good for you either.
Plus most indoor tracks we race at are barely kept over 60 degrees.
Inside a bus/track is alot warmer then -14. I dont have a problem with my athletes warming up for 60min; shit they can even warmup for 120mins but they better blaze and i dont want to hear any excuses.
