After you Travel and Preparing at the Venue.

The final few days are about arriving rested, mobile and confident. Avoid trying to make large changes or fit in extra hard training at the last minute.
Remember: Your performance is shaped not only by your training, but also by how well you rest, eat, hydrate and prepare in the days leading up to the event - and final few hours—before competition.

Maintain Your Mobility

  • Complete a short stretching and mobility routine each day.

  • Pay particular attention to your shoulders, upper back, hips and ankles.

  • If you do not have a routine, speak to your coach—or ask Ian or Dave for help.

  • Practice opportunities may be limited, so do not rely on throwing alone to prevent stiffness.

Prioritise Rest

  • Keep your sleep and wake times as regular as possible.

  • Allow time to recover from travelling and avoid unnecessary late nights.

  • Reduce training rather than trying to “catch up” during the final few days.

  • Do not worry if you sleep poorly for one night; resting calmly is still useful.

Eat Familiar Foods

  • Eat normal, balanced meals that you know agree with you.

  • Avoid experimenting with unfamiliar foods or supplements.

  • Pack suitable snacks so you are not dependent on what is available at the venue.

Hydrate Consistently

  • Drink regularly during the days before the competition.

  • Do not wait until competition morning to catch up.

  • Keep a drink with you while travelling and at the venue.

  • Follow your normal medical guidance, particularly in hot weather.

Prepare Your Kit

  • Check your competition clothing, footwear and permitted equipment before leaving.

  • Pack warm layers, waterproof clothing, a towel, drinks and familiar snacks.

  • Take spares where practical—especially socks, laces and competition clothing.

  • Confirm your registration time, venue and transport arrangements.

Use Practice Wisely

  • Practice enough to feel comfortable, but do not turn it into a full training session.

  • Focus on rhythm, positions and confidence rather than distance.

  • Stop before you become tired or sore.

  • Use the technical cues you have already agreed with your coach.

Learn the Circle or Runway

Every venue is different. Do not assume the circle, runway, markings, surface or surroundings will look the same as where you normally train.

When permitted, check:

  • How the surface feels under your competition shoes

  • Where the sector and throwing direction are

  • Which visual reference points are easy to recognise

  • Whether wind, rain or background activity could affect your routine

For Shot Put and Discus

Think about where you look:

  • Before beginning your movement

  • During your turn or glide

  • As you complete the throw and recover

As soon as you are allowed into the competition circle, identify clear visual reference points for your start and finish. If this is unfamiliar, ask your coach, Ian or Dave to help.

Javelin

  • Check the runway surface and the position of your approach markers.

  • Confirm that your normal run-up fits the competition runway.

  • Identify a clear point beyond the runway to focus on during delivery.

  • Imagine a small target—such as a hoop—at an appropriate height, using the focal point agreed with your coach.

Prepare Mentally

  • Visualise a calm arrival, a controlled warm-up and a confident first throw.

  • Choose one or two simple technical cues.

  • Concentrate on your own preparation rather than other athletes’ distances.

  • Remember that the work has already been done—YOUR BODY KNOWS WHAT TO DO, your job now is to arrive ready to perform.