[ltp22305]

ltp22305 on June 1, 2007 at 11:31 pm #13107

I have experimented with several ideas over the years about a Pre competition warm up the day before competition. Several coaches have their kids go to the track the day before competition and have them go through a general warm up. I have found that what works best is nothing at all the day before. Yes, we go to the sight because I want my athletes to see where they are competing but I don't feel jogging and stretching will help boost performance 24 hours later. Sometimes doing nothing is the best recovery. Just wondering what others have their athletes do the day before a meet.

[mortac8]

mortac8 on June 2, 2007 at 12:26 am #65083

I'll have them do whatever they want for the most part.  They will figure it out eventually. I prefer rest like you said.  Though some people will tell you to wake up at 530am day of the meet and go do plyos then go back to bed…

[Derrick Brito]

Derrick Brito on June 2, 2007 at 1:24 am #65084

i prefer to do a warmup and maybe a couple starts.

[maki]

maki on June 2, 2007 at 4:36 am #65085

If I'm traveling the day before competition I would usually do only warm up and few drills. If not, I like to rest and do nothing the whole day.

[ex400]

ex400 on June 2, 2007 at 5:07 am #65086

To change the question a bit — our HS league meet consists of qualifying on Wed, finals on Friday.  What would you have your 100/200/400 runners do on Thursday? 

[davan]

davan on June 2, 2007 at 5:33 am #65087

Nothing probably. If you must do something, I'd have them walk on a treadmill (or outside or wherever) and/or foam roll and just relax. I ran my best time in high school on a Fri after having a dual meet on Wednesday where I did the 100-4×100-200-4×400 w/ prs in 3/4 events. I walked on the treadmill, got ems, and foam rolled on thursday (not hard, just very easy to get the blood flowing and loosen up a little).

[track400]

track400 on June 4, 2007 at 7:49 am #65088

i completely agree with resting especially if its your big meet at the end of the year….we rest because we travel over 2 hours to get to the champion site.  the stress of going to school and then traveling to a state meet is good enough for my kids. 

[zule-as]

zule-as on June 5, 2007 at 5:19 pm #65089

I think that's an individual thing. Plyos, weights, starts, rest I saw it all. I prefer to concentrate on the warm up prior to the event. For the 100m event I do 35-40min befor the start a 40m close to maximum. And i try to do 2-3×2-3 heavy ploys (doblue leg bounds in place as high as possible) as much as closer to the start to include the "sleepy" motor units. I never do static streching (only light for hams is ther is big tension). PNF and dynamic streching works perfectliy for me.
This is my routine. It is not a fix one. I do it depending on my feeling. If there are two races, it is much shorter 50-60' (from the begining of the warm up to end of the first race)
TIME BEFORE START ACTIVITY VOLUME
1:15-1:20 1 JOGGING 6'

2 PNF STRECHING 2x3exe 7-7-7'' contract-relax agonist
knee ext.
knee flex.
aductors

3 DYNAMIC STRECHING 3-5 reps x 30-40 exe
Standing 3-5 reps x 15-18 exe
On flor 3-5 reps x 10-12 exe
On wall 3-5 reps x 6-8 exe

0:55-1:00 4 ACCELERATIONS 2-3×40-60m

5 ABC 6×30-40m (10m easy + 10m explpsive + 10m run)

6 ACCELERATIONS (spikes) 2-3×40-50m / 2x10m

0:30-0:35 7 30' BEFORE START 1×30-50m +95%

10' REST

0:15-0:20 8 BLOCKS 2-3×5-10m

5' REST

0:03-0:05 9 3-5' BEFORE START 1-3×3-5 PLYO JUMPS

10 IN BLOKCS 2-3'' ISO CONTRACTION