Warm-up
Before Event
Start about 45 minutes
before event commences (don’t rush this)
Drink about ½ pint of
water
8 x 30 to 40 m
strides-knees up, toes up, arms pumping-moderate pace
Dynamic Stretching (10 to 15 minutes)
Leg swings-hold onto fence or other upright object
Forward and back-stationary A walk or skip-10
each leg
Side-to-side-10 each leg
Arm Swings-12 forward, 12 back
Torso turns-15 full rotations
Hip roatations-10 each way
Eagles
On back-15 each leg
On front-15 each leg
Straddle hops (jumping jacks)-20
Movement Warm-ups (30
meters each)
A-walk
A-skip
B-walk
B-skip
Carrioca-both ways
Run backward-stretch back
Quick
leg-while striding, bring one leg through the running motion very rapidly.
Drink some more water.
When group before you is
finished move out and lay down your marks.
Take 3 to 4 run-thrus and/or jumps.
What to take with
you. Wear warm sweats even if it’s
pretty warm. Jump shoes. Running shoes. Water-at least a quart. Measuring device (tape). Something to mark your spots (ductape or adhesive tape) If its sunny take an umbrella. The sun takes strength very quickly. Folding chair-its more comfortable than the
ground. The piece of
paper with your measurements on it.
If you have to wait more
than 15 minutes before you come in you will need to do a few A and B skips and
a stride or 2 before you jump the first time.
After you jump go back and sit down and put all of your sweats
on. Just prior to jumping (every time you
jump) take a very short, but fast run, 20 to 30 meters. Do 2 or three very quick jumps right before
you begin your run.
Be aggressive and powerful at the point of take-off. Hard run but not out of control.
Where
to come in. The rule
of thumb is to start 4 bar placements below your PR.
Don’t be Chatty
Cathy. Focus on what you are there
for. You can socialize after you beat
their butts.