One hour and thirty minutes before first competition

    A.  Warm up jog (8-10 minutes)
          1) Shaking arms
          2) Skipping
          3) Twisting upper body
          4) Rotating arm circles

    B.  Static Stretches (12 minutes)
          1) Standing 2 x 30 seconds feet together - touch toes
          2) Standing 2 x 30 seconds right foot over left foot - touch toes
          3) Sitting 2 x 30 seconds legs together - lean forward - touch toes
          4) Sitting 2 x 30 seconds legs apart - lean forward - touch toes
          5) Sitting 2 x 30 seconds left leg straight - right foot over left knee - upper body twist
          6) Sitting 2 x 30 seconds right leg straight - left foot over right knee - upper body twist
          7) Leg shaking

    C.  Drills (15 minutes)
          1) 3 x   8 step lunges
          2) 3 x 30 meters high knees
          3) 3 x 30 meters "A" skip
          4) 3 x 30 meters "B" skip
          5) 3 x 30 meters straight leg
          6) 3 x 30 meters alternate leg bounding

    D.  Build up sprints (5 x 30 - 60 meters) (15 minutes)
          1) Concentrate on body position
          2) Concentrate on foot placement
          3) Concentrate on relaxing

    E.  Event work (blocks, hurdles, finish lean, jumping, etc.) (20 minutes)
          1) Hurdles
               a. Side drills (lead and trail leg)
               b. One step over middle of hurdle
               c. Rob's  drill
               d. 2 x 5 steps - 5hurdles
               e. 4 x 3 steps - 5 hurdles - run off last hurdle - drive through finish line
               f.  3-5 Blocks - 2 hurdles
          2) Jumps
               a. Measure steps
               b. Run throughs
               c. Pop ups
               d. 4-8 jumps
          3) Sprints
               a. Reaction drill
               b. Power runs - 30 - 60 meters
               c. 3 - 5 blocks

    F.  Visual Racing (10 minutes)
          1) Get to an area where you will be alone
          2) Run YOUR event in your mind
          3) Each aspect should be reviewed from start to finish
          4) Any surges should be included
          5) YOU win!!!!!