MCS T&F - Meet Preparation

Meet Preparation and Warm-Up

30-25 Minutes Prior to event, begin your warm up.

Sprinters / Jumpers - 1st Event:

6-8 minutes light jog
3-4 minutes drills (A, B, C, D)
Stretch / switch to spikes
5 minutes of quick sprints / build-ups 40-60 m
Light stretch and stay loose / explosive

Runners - 1st Event:

10-15 minute jog (1 hour before race)
10 minutes quick jog (35 minutes before race)
3-4 minutes drills (A, B, C, D)
Stretch / Switch to spikes
1-2 easy strides, 1-2 Hard Strides for 100-400m

100-200sm for 800m
200-300m for 1600m
200-400 for 3200m
Light stretch and stay loose

Second Event:

Repeat each step, reduce the amount by 50%

When to Begin:
IMPORTANT:

If you hear 1st call for your event, you've waited to long to warm-up.
For both Boy and Girls, use CALLS for Girls events only.
Proper warm up should lead you naturally right to the start of the race. If there is significant down time between warm-up and race, you've started too early.
A proper warm up should result in breaking a small sweat.
In weather below 75°, keep your warm-ups/sweat-suit on during warm-up and directly up to the race itself.

VARSITY
All Field Events - Upon Arrival
4x800 Relay - Upon Arrival
100/110 H - Upon Arrival
100 M - Start of the 4x800
4x200 - 1st call 100/110 H
1600 - 1st call 100/110 H
4x100 - 2nd call 100/110 H
400 M - 2nd call 4x200
300 H - 2nd call 1600
800 M - 1st call 4x100
200 M - 2nd call 400 M
3200 M - 1st call 300 H
4x400 - 3rd call 200 M

JUNIOR HIGH
All Field Events - Upon Arrival
100/110 H - Upon Arrival
100 M - Upon Arrival
1600 - Upon Arrival
4x100 - 3rd call 100/110 H
400 M - 2nd call 1600
4x200 - Start of the 1600
200 H - 2nd call 4x100
800 M - 1st call 4x200
200 M - 1st call 200 H
4x400 - 2nd call 800