Why Meet Preparation Makes a Difference

You can train hard all week and still underperform on meet day if you don't prepare properly. For JV athletes — many of whom are competing in their first or second season — the details of meet preparation can be just as important as the training itself. A structured approach reduces nerves, optimizes your body, and puts you in position to perform your best when it counts.

The Night Before Your Meet

Nutrition

Eat a balanced dinner that prioritizes carbohydrates for energy, with moderate protein and low fat. Pasta, rice with chicken, or a sandwich with fruit are all solid options. Avoid anything greasy, spicy, or new — this is not the night to try a new restaurant.

Hydration

Begin hydrating the evening before. Your urine should be pale yellow — not clear (over-hydrated) and not dark (dehydrated). Drink water steadily through the evening rather than chugging large amounts at once.

Gear Check

Lay everything out before bed:

  • Uniform (top, shorts, and any school-required apparel)
  • Racing spikes and warm-up shoes
  • Warm-up gear (sweats, jacket)
  • Water bottle and snacks for the meet
  • Extra socks and any personal items (hair ties, athletic tape, etc.)

Sleep

Aim for 8–9 hours. It's normal to feel nervous and have trouble sleeping the night before a competition — don't stress about it. Rest, even without deep sleep, still benefits your body.

Meet Morning Routine

Breakfast Timing

Eat a solid breakfast 2–3 hours before your first event. Good choices include oatmeal, toast with peanut butter, eggs, or a banana with yogurt. Avoid anything heavy or high in fat.

Arrive Early

Arriving with at least 60–90 minutes before your event gives you time to check in, find your area, and begin a proper warm-up without rushing.

The Warm-Up Protocol

A proper warm-up is non-negotiable. It raises your core temperature, activates your muscles, and prepares your nervous system for competition.

  1. Easy jog: 5–10 minutes at a very relaxed pace
  2. Dynamic stretching: Leg swings, hip circles, walking lunges, arm circles (10–12 reps each)
  3. Drills: High knees, butt kicks, A-skips, B-skips, lateral shuffles
  4. Strides: 3–4 x 60–80m at 80–85% effort, focusing on form
  5. Event-specific prep: Sprint starts, hurdle walkovers, jump approach runs, or throwing warm-ups depending on your event

Complete your warm-up 10–15 minutes before your event so you're warm but not fatigued.

Mental Preparation

Nervousness before a meet is normal and actually beneficial — it means your body is primed for performance. The goal isn't to eliminate nerves, but to channel them productively.

  • Focus on what you control: your effort, your form, your race plan — not your competitors.
  • Use a simple pre-race cue: A word or phrase that anchors your focus (e.g., "drive," "relaxed," "all in").
  • Visualize your race: Spend 2–3 minutes mentally rehearsing your event with confidence and strong execution.
  • Breathe: Slow, deep breathing activates your calm response. Inhale for 4 counts, hold for 2, exhale for 6.

Between Events

If you're competing in multiple events, recovery between races matters.

  • Re-hydrate and eat small snacks (banana, granola bar, crackers) between events.
  • Stay warm — put sweats back on and keep moving lightly.
  • Do a brief re-warm-up (10-minute jog + a few strides) before your next event.

Post-Meet Recovery

After the meet, prioritize rehydration, a protein-rich snack or meal, and light stretching. Reflect on what went well and one thing to work on — that mindset builds better athletes over a season.