Static stretch (hold stretches for 15-20 sec)
Dynamic stretches – Squats (50m accel/50m walk), Hyland Fling (Carioca)(50m accel/50m walk), Front Lunges (50m accel/50m walk), and Side Lunges (50m accel/50m walk)
Speed drills (20mx2) Ankling, Butt Kicks, Single Leg Fast Leg (3 count), Complex Fast Leg (2 count), and C-Step.
3-6 build-ups in spikes over 60m
2-4 standing starts in spikes over 30m
2-3 very short block starts in spikes
Is this warm up too much before competition? I read that a warm up should be complete 10 min. prior to competition? Is 15-20 sec. for static stretches too long of a hold? How long before your competition do you begin your personal warm up?