Track and Field – Meet Preparation

Hi All,

As the first Maxi meet approaches I am reposting an article that I created for my first web site 6 years ago so here is the latest version.


Coach G

Mr Galasso’s Guide to Successful track and field performance.

This is the start of the guide.  Please pass on to me (Mr. G) any wisdom that you think can be added to the list.

•Please thank the officials for running their events.  The meets would not happen without their efforts.

•Before you go to bed make sure that you have packed all of the things that you need for the next day! This is your clothing, food, chair, umbrella.

Meet Prep

•Make sure you know your schedule for the day.  Be prepared for any type of weather:  hot, cold, wet, dry, sunny cloudy, snowy etc.  Some suggestions for clothing – wind breaker, wool hat, mitts, winter coat, wind pants, rain gear, extra socks & T-Shirts, fleece top, tent, plastic garbage bag, umbrella – good in the sun and rain

•Check the link for the weather to see what the weather may be like for the meet

• Water & food – fruits and veggies and lighter snacks are better.  Do not rely on the people running the meet to feed you.  The concession stands rarely offer healthy food.

•Drink a lot of water throughout the day (stay away from sweetened water drinks – they dehydrate you more than they help.)

• Get to the meet well ahead of when you compete.  1 to 1.5 hours ahead of time minimum.  Meets can run ahead of schedule.

• Get your number from the coach for Track Wars, WCSSAA and beyond – numbers are not needed for Maxi meets.

Numbers are always stored in the med kit in the team tent.

• Bring some extra safety pins to secure your number.  There may not be enough supplied by the meet director

• Check out the event sites where you compete.  Make sure that they are safe and look for any areas to avoid.  ie.  a long jump board that sticks up above the runway on one side.

• Warm up well, even on a warm day. (30 to 60 minutes)

• Check in to your event well ahead of time. Find out where you are in the competitive order for field events.  On the track get your heat and lane assignments.  Check in for field events is usually at the event site.  Track is often at an announced marshalling area.


ALL Athletes

•Make sure you have your complete uniform before you leave your home.  This includes your singlet, spikes, shorts, running shoes and all the rest of your gear for all types of weather.  Remember that we live in Canada!!!

Runners – listen to the starter to see if he or she has a pattern that they follow.  Do they fire the gun really quickly or do they make you wait in the set position.  This can help you to prepare for a good start.  React compared to guessing.

•Track events always take priority over field events so if you need to be in 2 places at once make sure that the officials at both events know that you are moving back and forth.  If you see from the schedule that you may find yourself in this situation please see one of the coaches to get the details on how to handle this situation.

Double knots in your laces are a great idea!  You want to make sure that your shoes stay tight for the entire competition!!!

Field Event people – find out where you are in the order so that you can stretch and do a stride before your next trial.  This is usually done 5 or 6 athletes ahead of you in the competition.

Throwers – make sure that you have had your implements weighed so that you can use them in the competition.  WCSSAA and beyond.

•make sure you have a measured approach for Javelin.

• Bring a couple of pairs of gloves to keep your hands warm and dry.

• make sure that you take the implements first from GRCI then off of the bus or van when you get to the meet and gather them up and return them to the school at the end of the meet.

Jumpers – make sure you have a measured approach.

•Have a couple of things you can use to keep your mark. (Tape, chalk, a tack or a piece of wood with a nail in it.)  A shoe can be easily kicked or moved.

•Make sure the landing area is safe

•Pay attention to the strength and direction of the wind as you practice your approach so that you can compare it to when you are competing and be able to adjust your approach accordingly.

• Put your sweats back on between trials and have a seat.

• Sit close enough to the officials so that you can hear the names being called.

•Bring a collapsible chair and umbrella.  They are very handy to have.

•All athletes cool down after you have competed

•#1 PRIORITY IS HAVING FUN!!!!!!!!!!!!!!

New Photo Timing Equipment for WCSSAA

NerfLynxHi All,

This is a great new addition to the Ether Lynx and Identi Lynx that we currently use.


The Nerf Lynx will alleviate a lot of confusion at the finish line and make sure that the cameras have a clear view of the finish line.


Coach G

Prehab Days

Hi All,

It was a good day to have the first Prehab day as many students were still sore from the previous workouts.  We also completed our measurements so that the students can track any changes throughout the semester.

I also spoke with the students about the importance of grip strength and how that transfers into increased strength in so many other areas.  I got home last night to read that Jed, from the Diesel Crew had just made a Blog post on this exact topic.

Great post!  Here is the link.


Coach G

Shin Split Ideas

Hi All,

Here is a link that has some good information on how to deal with shin splints.

Also, a cream called Traumeel is excellent for any sore muscles that you make have.  It contains Arnica which can be really helpful for bruising as well.

Hope these remedies help!!


Coach G