NEW ATHLETE PROTOCOL

Transcription

1 NEW ATHLETE PROTOCOL Meet Gear Checklist Unifrm- tp, bttms Warm gear fr under yur unifrm Sweatshirt Rain/wind jacket fr ver yur sweatshirt Sweat pants Rain/wind pants Glves Hat 2 pairs f scks (recmmend Feetures ) Calf sleeves (if yu nrmally wear them) Small twel fr sweat r rinse Spikes Warm up shes Headphnes (Nt t be used n track) Prtable charger pack (fr phne/electrnics) Watch Electrlytes Ca eine r energy drink (n carbnatin) eg. Nuun, Amin Energy, Tea. Snacks Water bttle Tape Measure Chalk Athletic Tape (fr marks n runway) Umbrella Dedrant Trash bag fr athletic backpack/bag in case f rain

2 Warm up (1 hr prir t cmpetitin) Yu may d the warm up we cnsistently d. If yu are in need f a warm up use the warm up belw. Jg 2 laps High kicks Single leg te tuch Zmbie walks Knee grabs Lunge with twist Side shu e with arm swing Walk with arm circles Hip rtatin swing frwards Hip rtatin swing backwards A skips B Skips High knees Butt kicks Scrpins Wall Leg swings frward Wall Leg swings frnt/back Blwuts General leg, arm, back and neck stretches Apprach run thrughs ( Jumps) STAY WARM!!!

3 --Hrizntal Jumps Prtcl-- Day Befre D a thrugh warm up (aka sweat is accumulated n lwer back) 3-5 QUALITY Appraches (Take yur time, give 4-5 min rest in between) LJ- D 2-3 QUALITY shrt apprach jumps with landing TJ m Alternate bunds t the sand with landing Make sure yu have yur apprach marks written dwn r recrded in yur phne. Make sure at least ne athlete has a tape measure in their bag (ask caches if yu d nt have ne. These must be returned t us the day after the meet!) Make sure t get plenty f sleep Drink a lt f water and electrlytes (eg. Nuun, sugar free Gatrade, Xtend BCAAs/electrlyte pwder. Eat mre carbhydrates such as brwn rice, sweet ptates, veggies, and pasta. Sweet ptates are a perfect pre race fd since they are lw glycemic and high in carbs. When yu arrive at the meet Find the team camp Check what time yur events are and write them dwn Find the hrizntal jumps area and which runway is fr LJ/TJ Find yur ther jumpers n the team, they will be yur warm up partners. Make sure yu knw where the tape measure is! Measure ut yur mark and put it n the apprpriate runway. Stay and help yur teammates, d nt leave until all teammates are taken care f. Keep yur sweats n at all times until yu are ready t jump STAY ALERT. JUMPS RUN DIFFERENTLY THAN RUNNING EVENTS. THERE WILL MOST LIKELY BE AN END TIME.

4 **YOU MUST BE TO THE RUNWAY 30 MINUTES BEFORE START TIME OF YOUR JUMP TIME** Befre yu jump D 3-4 appraches (try t be sme f the first n the runway) 1- run thrugh, 2-3- with a pp up If a cach is nt present, watch and cach each ther until a cach is available TJ- 2 Alternate bunds t sand with landing, 2 Shrt apprach Jumps LJ- 3-4 Shrt Apprach Jumps with landing Once this warm up is cmplete if the frmat is cafeteria style try t be the first in line therwise yur muscles will get cld waiting in line During Cmpetitin Stay warm in line!! Visualize yur jump and clap ut the steps (TJ- the cadence f the jump/ patience in each phase; LJ- the last few strides int the penultimate step) Have fun!!

5 --High Jump Prtcl-- (It is better t be ver prepared than under) Day Befre Make sure t get plenty f sleep Drink a lt f water and electrlytes (eg. Nuun, sugar free Gatrade, Xtend BCAAs/electrlyte pwder. Eat mre carbhydrates such as brwn rice, sweet ptates, veggies, and pasta. Sweet ptates are a perfect pre race fd since they are lw glycemic and high in carbs. Get a great warm up including extended dynamic stretching (mre than usual) and TONS OF RUN THROUGHS ON THE HIGH JUMP APPROACH. Write dwn yur measurements fr yur apprach. Day f the Meet When yu arrive at the meet: Find the team camp Check what time yur events are and write them dwn Find the high jump pit and the rest f the pits/ starting lines. Find yur ther jumpers n the team, they will be yur warm up partners. Make sure yu knw where the tape measure is! If yu knw yur measurements fr yur apprach- g mark them n the cmpetitin field at arrival t track. Keep yur sweats n at all times until yu are ready t jump Befre yu jump 3 step jumping knee drives Circle run with pp 4xs Glute Bridges Appraches What height are yu starting at? Befre every jump attempt visualize: 10 steps, take, arm swing, arch, and landing Keep yur sweats n and stay warm and lse. Active warm ups! Get up!!

6 --Distance Prtcl-- When yu arrive at the meet Find the team camp Check what time yur events are and write them dwn Pay attentin t running schedule vs timed schedule Find the clerking tent/ starting lines, etc. Ask caches abut staggers and exchange znes Keep yur sweats n at all times until yu are ready t warm up Befre yu run Begin yur warm up 50 minutes befre cmpetitin Get mentally prepared Think f strategy Give yur best e rt BeAfter yu run G n a cl dwn run Refuel/rest fr next race if applicable. Take care f any injuries (ice, etc)

7 --Sprinter Prtcl-- Day befre cmpetitin Individual Sprinters Practice Starts ut f the blcks Practice hand s if needed Stretch well Relays Practice hand s if needed Make sure yu have a batn and marks (tennis balls r tape). Knw wh is n yur relay team and make sure yu practice with them, especially the persn yu are t give and receive the batn t and frm. Make sure yu cunt yur apprach steps fr the specific relay yu are running. Practice starts ut f the blcks if yu are the lead leg. When yu arrive at the meet Find the team camp Check what time yur events are and write them dwn Pay attentin t running schedule vs timed schedule Find the clerking tent/ starting lines, etc. Ask caches abut staggers and exchange znes Keep yur sweats n at all times until yu are ready t warm up Check in with the cach t make sure the line-ups haven't changed. Since meets can g lng, bring yur hmewrk t d during extended dwntime. Stay hydrated. Befre yu run Find a batn and marks t prepare fr the relay if yu are n ne. Find the members f yur relay team at least an hur befre yur race, and warm up and practice hand s tgether. Make sure all members f the team have matching unifrms, including cmpressins, therwise risk disqualificatin. Individual sprinters and the lead leg f relays shuld make sure t practice starts ut f the blcks as part f their warm up. Listen fr yur event.

8 Make sure yur spikes are f legal length. Bring extras t the meet s yu can change them as needed. After yu run D a cl dwn run/stretches Refuel/rest fr next race if applicable. Take care f any injuries (ice, etc)

9 --Ple Vault Prtcl-- AND MEET PREPARATION **(REFER TO TRACK WEB PAGE FOR MEET SCHEDULE)** PRE-MEET Helmets packed Ples packed MEET DAY Put ple & helmet bag n bus D my warm-up befre I cmpete/high plants, inverts/ Lng runs Make sure take mark is crrect Unifrm/cmpressin shrts Knw my starting height Spikes Water/snacks Pay Attentin/fcused during meet/ Bring warm-up clthing Fr utdr meets N cell phne use r gfing arund Knw what time t be let ut Of class and what time the bus leaves Pay attentin fr when cial calls yur name Supprt each ther Thank the cial after the meet Pack the helmets and ples Carry ple/helmet bag nt the bus

10 --Hurdle Prtcl-- Day befre cmpetitin Individual Sprinters Practice Starts ut f the blcks Practice hand s if needed Stretch well When yu arrive at the meet Find the team camp Check what time yur events are and write them dwn Pay attentin t running schedule vs timed schedule Find the clerking tent/ starting lines, etc. Ask caches abut staggers and exchange znes Keep yur sweats n at all times until yu are ready t warm up Check in with the cach t make sure the line-ups haven't changed. Since meets can g lng, bring yur hmewrk t d during extended dwntime. Stay hydrated. Befre yu run Find ther hurdlers and warm up 1 hur befre cmpetitin Hurdle Walkvers Lead leg & trail leg drills Quick 3 step drill Set up blcks and d hurdle run thrughs at the start line Listen fr yur event. Make sure yur spikes are f legal length. Bring extras t the meet s yu can change them as needed. After yu run D a cl dwn run/stretches Refuel/rest fr next race if applicable.

11 --Thrws Prtcl-- When yu arrive at the meet Find the team camp Check what time yur events are and write them dwn Pay attentin t flights vs time f cmpetitin Find thrwing areas and check in details etc Keep yur sweats n at all times until yu are ready t warm up Since meets can g lng, bring yur hmewrk t d during extended dwntime. Stay hydrated. Befre yu thrw Warm up 1 hur befre cmpetitin Check-in Take 6 practice thrws in warm up Make sure yur spikes are f legal length. Bring extras t the meet s yu can change them as needed. After yu thrw D a cl dwn run/stretches Refuel/rest fr next race if applicable.