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.
Pre Competition Warm up
Derrick Brito on June 2, 2007 at 1:24 am #65084
i prefer to do a warmup and maybe a couple starts.
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).
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
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%
0:15-0:20 8 BLOCKS 2-3×5-10m
0:03-0:05 9 3-5' BEFORE START 1-3×3-5 PLYO JUMPS
10 IN BLOKCS 2-3'' ISO CONTRACTION
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