Pre-event warm up

Warm up objectives are to get warm, loose, focused, fast and rhythmic.

Some general guidelines:

• Know how much time you need prior to your event.
• Know when to start your warmup. Avoid rushing.
• Know where you can warmup.
• Know where you check in.
• Start from general to specific, slow to fast activities.
• Practice your warmup. Write it down if you need to.
• Keep your warmup consistent but adjust for conditions when necessary.
• Don't do static stretching until after your final event.

Some specifics for high hurdles:

• Typical practice general warmup (circles, swings, skips, strides, walkovers, skipovers).
• 3x40 sprints in trainers -- each progressively faster. Put on spikes after this.
• 3x3-5H 5-step.
• 1x1H, 1x2H, 1x3H -- all from blocks.
• 5-minute rule. Ideally, you finish your 3H rep about 5-7 minutes before you race, but many times, you need to get your hurdle reps done before the first heat goes -- after that, access to hurdles may be iffy. So, get those done and then do a high-speed rep (could be an acceleration, pickup or a couple hurdles near full speed) about every 5 minutes, resting when you think the start is about 5 minutes away.
• Between warm up reps, or while waiting in those 5-minute increments, visualize what you will do. Keep your breathing slow and stay relaxed. Though in a crowded environment, isolate yourself mentally to achieve and maintain focus. If you want to socialize, do it early in the warm up and/or after the race. 
• If you are coming from another event, allow enough time to get at least 1x40, 1x5-step and the 3x block starts. You can get that done in as little as 10-minutes if necessary (and if you can access a lane and block without much of a line). 
• Jog a little and perhaps do some rolling and/or light stretching after the race.

Some specifics for high jump:

• Get your approach measured when you arrive at meet. 
• Use your typical practice warm up.
• Be on time for instructions prior to start. 
• 3x run through (more if not consistent).
• 1x practice jump at opening height (more if needed). 
• Remain active periodically as you wait for your turn.
• Keep mentally isolated, visualize jumps, sharply focus a couple minutes before each attempt.

Some specifics for 4x400:

• 10x each side and forward leg swings.
• 2x20 A skips.
• 2x40 easy strides with good mechanics -- one on straight, one on curve if possible.
• 2x40 sprints, progressively faster but no max velocity (it's a 400) -- straight and curve if possible.
• 5-minute rule. (Short accel or pickup)
• Exchanges are practiced at practice, not at meet.