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General help
The MGC Chatbox Evo is really easy to use

You can :
  1. Send chats : you just have to enter the text in the dedicated input field and then to validate it by pushing the return key ou by clicking on the OK button.
  2. Format the chats :
  3. once you un-collapse the chatbox formatting toolbar by clicking on the BBCode button, you have access to different formatting options for your chats. You can format a chat by selecting a part (or the totality) of it and then select one of the buttons/list. You can also add empty formatting tags by selecting nothing and clicking one of the buttons/menu thus allowing you to add the chat text afterwards between these tags.*
  4. Access to the different channels : you can have access to different channels restricted to only some usergroupds or for specifics use of the chatbox. The different channels are accessible from the buttons on the left of the chatbox.*
  5. Edit your chats (or others chats) : the edition of a chat can be done by a simple double-click on it.*
  6. Use specific commands : some commands can be accessible in the chatbox depending on the will of the administrator(s) of your forum. These commands let you execute specific actions of formatting, management, etc... You will herebelow the information on the command which are accessible to you. You must notice that you are not forced to use the command prefixes (/command_name) when you use them in the channel they are attached to (except in the general channel).*
* : Depending on the settings chosen by the administrator(s) of the forum, you might not have access to all these features.
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  1. #1
    Liz is offline
    Senior Member Liz's Avatar
    Join Date
    May 2008
    Take a warm up jog, do some quick, light stretching.
    Then do 4 leg kicks, 2 for each leg, trot out 10 meters. Then do side lunges, hold each side for 3 seconds, and do each side twice. Then trot out for another 10 meters. Then do right over left, and bounce stretch and count 1-2-3 for each bounce, and switch. Do each leg twice. Trot out 10 meters. Then do jumping side lunges, 10 times, so 5 for each side. Then trot out the last 10 meters.
    After this, if you want to do some quick stretches for any specific muscle group, do so, holding the stretch for 10-15 seconds.

    Then do condensed warm up drills. High knees, heel kicks, sprinter's jog, A skips, B skips, and strides and get outs. These should be 'condensed', so only do them for about 20-40 meters. You don't want to wear yourself out before your race. If you can, get in some practice block starts while the other races are still going on.

    Keep your sweats on at all times. This means take them off only right before the 100 and put them back on right after the 100. This is so your muscles are kept warm.

    Oh yeah, and don't forget to always do a cool down lap. Just a jog around/across the infield will do it.

  2. #2
    Junior Member Ivo C's Avatar
    Join Date
    Feb 2009

    What is an ideal warm-up for a sprinter preparing for a 100m sprint.?

    Im trying to stay away from static stretching.

  3. #3

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