How to stay on track for running drills?

There are many things to do while you wait your turn at track tryouts. Use any free time to stretch, warm up, exercise and prepare for the event you are qualifying for. You may also use this time to meditate, speak with coaches or friends, visualize the outcome of the day's events or boost your self-confidence with positive affirmations. To help deal with pressure, as well as calm nerves, reassure yourself that it is okay to feel nervous, anxious or worrisome. This simple exercise may help you feel more comfortable and confident at tryouts.
Warm Up
Increase your speed, develop fast twitch muscles and warm up your muscles with various warm up drills. To warm up your hamstrings, quadriceps and hip flexors, try running backward. Maintain proper running form and reach as far back as you can with each step. Perform high knees to help increase your speed as well as add more power to your run. Other warm up drills include jump skips, striders and maximums. Find an unused spot on the track or by the bleachers. Spend five to 10 minutes on your warm up. Perform each of these exercises within 20 yards.
Circuit Workouts
Choose three or four standard exercises and piece them together into a quick circuit training workout. Start off with lateral squat jumps, for example, then move on to pushups, lunges, stair runs and crunches. Spend 30 seconds performing the exercise then rest for 30 seconds before moving onto the next exercise. Other exercises to consider include single or double leg butt kicks, Russian kicks, single or double leg hops, crunches, pushups, planks and medicine ball tosses. Perform circuit training exercises for 10 to 15 minutes.
Stretch
In order to prevent strains, sprains and painful muscle tears, it is important to stretch your muscles after you warm up and perform 10 to 15 minutes of exercise. Be sure to stretch all major lower body muscle groups including the quadriceps, hamstrings, glutes, abdominals and calves. Hold each stretch for 15 to 30 seconds and maintain proper form throughout the stretch. Try not to bounce or force your body to bend or move beyond its limits. Stretching may cause tension in the muscles but should not cause any pain. If you feel pain while stretching, ease up on your hold or position.
Meditate
Although not considered physical exercise, meditation is a form of mental exercise that will help relieve stress and anxiety you may feel right before track tryouts. Find the meditation or relaxation technique that best matches your current mood. If you are overexcited about the day's events, practice taking deep breaths. If you feel spaced out, then consider going for a walk while indulging in positive self-talk to psych you up for the tryouts. If you feel like your emotions are all over the place, then find a meditation technique that best suits your mood at that time -- you might benefit from sitting in a quiet spot and focusing on your breath, and then visualizing the tryouts.