01 Hotel Pre-Check
7:00 AM
7:15 AM
Phase 01 Notes · Hotel Pre-Check
02 Arrival
8:25 AM
8:40 AM
8:55 AM
Phase 02 Notes · Arrival
03 First Nutrition Window
9:05 AM
9:15 AM
9:20 AM
Phase 03 Notes · First Nutrition Window
04 Warm-Up
9:25 AM
Phase 04 Notes · Warm-Up
05 Wake-Up
9:40 AM
9:45 AM
9:50 AM
Phase 05 Notes · Wake-Up
06 Mid-Prep Nutrition
9:55 AM
🎥 Drill Library
Reference clips — 8', 16', 24' Marching + Electric progressions.
Phase 06 Notes · Mid-Prep Nutrition
07 Fast Cases · Drill Ladder
9:55 AM
9:58 AM
10:02 AM
10:06 AM
10:10 AM
10:14 AM
Phase 07 Notes · Fast Cases Drill Ladder
08 Carb Load 2
10:16 AM
Phase 08 Notes · Carb Load 2
09 Block Starts
10:20 AM
10:21 AM
10:31 AM
10:41 AM
📐 Anisa Tape Markings (Women's)
| Hurdle | Distance | Mark |
|---|---|---|
| H1 | 42.5 ft | "W" red |
| H2 | 66.5 / 67.5 / 68.5 ft | A / B / C red |
| H3 | 90.5 / 92.5 / 94.5 ft | A / B / C red |
Phase 09 Notes · Block Starts
10 Final Fuel
11:00 AM
Phase 10 Notes · Final Fuel
11 Race Readiness
11:05 AM
Phase 11 Notes · Race Readiness
12 Optional
11:10 AM
11:15 AM
Phase 12 Notes · Optional
13 Mental Lock-In
11:15 AM → 11:25 AM GUN
Phase 13 Notes · Mental Lock-In
⚡ Cheat Sheet
Race Mindset
Aggression With Grace 😡😇
Look For The Fear 👻👻
Turn Fear Into Excitement 👀👀
Show My Fangs 🧛🏽♀️😁
Don't Be Tense 🧘🏾♀️💆🏾♀️
Cues
Attack Forward 🔪🔪
Stiffness of the ankle 🦶🦶
Full speed 💨💨
Punch Down ⬇️⬇️
Left Left 👟👟
Throw Myself At The Hurdles ⏩⏩
Low Pump Hands 👋🏾👋🏾
Hit Hard 💥💥
Block Start Cues
A (3ft) — Open. Forward. Down.
B (2ft) — Pump Hands. Elbows in. UpDOWN.
C (1ft) — Thigh to chest over first hurdle. Stay Forward.
Meet Management
1️⃣ Stay really calm 🙂🙂
2️⃣ Make sure I'm breathing 🧘♀️🧘♀️
3️⃣ Make sure reps are spaced ⏰⏰
4️⃣ Warmup really good and breathe for a while before the gun 🧘♂️🧘♂️