Marietta Track Club Week 3 Parent Athlete Routine Plan

Hey Parents,

We are now entering an important part of the season where early-season conditioning is turning into true speed development.

At this stage, the biggest improvements in race times will come from:

✅ proper sleep
✅ consistent hydration
✅ muscle fueling
✅ confidence and relaxation before races

Practice is only part of the equation.
What athletes do at home during the week plays a major role in performance.

🗓️ Recommended Home Routine (Monday–Friday)

• Athlete drinks one full bottle of water immediately
• Snack within 30 minutes

Best snack options:
• banana + peanut butter
• yogurt + fruit
• turkey sandwich
• protein shake

This helps refill muscle energy needed for sprinting.

Each dinner should include:

• lean protein (chicken, fish, turkey, lean beef)
• healthy carbohydrates (rice, pasta, potatoes)
• fruit or vegetables

AVOID ALL:
• fried foods
• soda
• excessive sweets late at night

Sprint performance is strongly influenced by muscle recovery and fuel quality.

8:30 pm
• showers complete
• no phones or gaming
• light stretching (calves / hamstrings)

Lights out between
8:45–9:00 pm

Young sprinters require 9–10 hours of sleep for nervous system recovery.
This is one of the biggest factors in improving race times.

🧠 Confidence & Mental Preparation Routine

Each night this week, spend 2–3 minutes guiding your athlete through visualization.

Have them close their eyes and imagine:

• exploding out of the start
• moving their arms fast
• passing competitors
• finishing strong

Then reinforce with positive words such as:

“You are getting faster every week.”
“Your body is learning how to run fast.”

Relaxed and confident athletes typically run faster times.

• Stronger race starts
• Relaxed sprint mechanics
• Finishing with effort
• Believing they belong with the front runners

Progress in youth track is often non-linear, but consistent routines at home help athletes gain confidence and improve performance over time.

We appreciate your continued support in helping your athlete grow both physically and mentally.

Coach JonBlaze