WARM-UP

We warm up for two reasons:

1. To prevent injury

2. To enhance physiological performance.

What should a warm-up do for the body?

1.  Increase body temp.

2.  Loosen and stretch muscles.

3.  Loosen and stretch joints and tendons.

4.  Raise the pulse rate (up to 150-160 bpm).

What should the warm-up not do?

1.    Fatigue the athlete

2.    Involve heavy working of the muscles

When should the warm up begin and end?

Begin 50-60 minutes before the athlete reports to the event to begin competition.  End 15 minutes before the athlete reports to competition.

What activities should it involve?

1.  800 meter jog/run

2.     Complete stretching routine

3.    Complete sprint drill routine

4.    Pick-up/acceleration runs

5.    Practice starts/hand-offs/or both

Example Warm-Up

Race Time    2:00pm  /  100m dash

1:00 – Jog 800 with teammates in the race

1:05 – Stretch with teammates in the race

1:20 – Sprint drills with teammates in the race

1:30 – Pick-ups with teammates in the race

1:40 – Standing and block starts

1:45 – Shoes changed and relax (check in for race)

1:55 – Starting line

2:00 – Race

Race Time  2:00pm  4x100 relay

12:45-Standing, walking, jogging exchanges

1:00-Jog 800/exchange drill

1:05-Stretch with team

1:20-Sprint drills with teammates in the race

1:30-Starts/fast exchanges with teammates in the race

1:45-Shoes changed and relax (check in relay)