What Should I do?	Why should I do it?	What should I do if it does not work?
General warm-up: Long, slow stretching	To feel loose, relaxed and calm	More stretching, relax, reminder – can run well no matter how warm-up feels
Event preparation: keep warm, active, stretch periodically until event time	To stay loose	Extra sweatshirt, run loose, relax
Replicate part of race at full speed, short duration but intense enough to sweat	To feel confident in speed	Visualise best previous race – feel it; then simulate first 20 meters
Simulate start with heat before with cue words	To feel ready for explosive start	Simulate in imagery if not possible – think explosive in imagery
See yourself, feel yourself run the way you want to run	As a last-minute reminder before letting body do it	Remind yourself how you want to feel and run
Approach blocks; breathe, relax, ready, alert and strong	To feel 100 percent ready	Remind self of past best, of untapped potential – I need to feel butterflies; I’m going to run well
In blocks ready position, breathe out, relax	To feel everything’s under control	Let shoulders relax, focus on breathing
Set position, think blast off, blast off	To fly off the blocks, hard to hold back, fast as lightning	Explode, uncoil; spring like a cat