High School Track

[powerlifter11]

So Kingco (regional) track is coming up Wednesday and Friday and I have to run 4 events like always. 110m hurdles 15.6 sec (I'm not a hurdler), long jump 20'4.5", and pole vault 14'7" (this mark pisses me off cause I have cleared 15'6 in practice), then triple jump Friday 44'11". My question is, anyone have a good track type warm up for the sprints and jumps to really get loose, stretches etc. I never feel that my warm up is good enough. I am a powerlifter, so naturally I am very tight and need a good warm up to get that elasticity I need for the jumps. Thanks!

[mattmatt22]

30yds down and back for each

high knees
butt kicks
lunges
cat claws
karioke
bounding
speed skipping
sprint build ups

[Smokes]

Lots of good stretching man. Good luck. I used to do KingCO too...was never very good though, too many good distance runners in Washington

[mccoy19]

Originally Posted by mattmatt22

30yds down and back for each

high knees
butt kicks
lunges
cat claws
karioke
bounding
speed skipping
sprint build ups

x2 those types of things... although i wouldn't necessarily recommend lunges and things like lunges right before a track meet.

Originally Posted by Smokes

Lots of good stretching man. Good luck. I used to do KingCO too...was never very good though, too many good distance runners in Washington

Stretching is definitely important, although you want to do the majority of your stretching quite awhile before any of your races... as there have been studies that show static stretching right before things such as sprinting actually lower your output/performance... and i believe that. I usually stretch and what not an hour before.... then do some hurdle stretching 30 minutes before, and do some of the dynamic stretches listed above if not already done... and that's normally about it. Then maybe practice going over a few (normally slowly just feeling it out)...Seems to work well, for me at least.