Steps
- 011 min
Check-in and set-up
Ask about the event, the start time, any current injury and what the athlete wants worked. Work over clothing with no oil, with the athlete prone first.
- 022 min · Leg
Posterior leg compressions
Brisk, rhythmic palm compressions from the ankle up the calf and hamstrings to the gluteals. Keep the pressure moderate and the pace quick.
- 032 min · Thigh
Posterior leg frictions
Broad, brisk friction across the calf and hamstrings with the palm, working upwards. Keep it broad and light, not deep.
- 041 min · Leg
Leg shaking
Lift the lower leg slightly and shake the calf loosely, then the thigh. Keep it light and quick.
- 051 min
Turn supine
Ask the athlete to turn onto their back. No draping is needed over clothing, but check they are comfortable.
- 062 min · Thigh
Anterior leg compressions
Brisk palm compressions up the shin muscles and the quadriceps from above the knee to the hip. Keep a quick, even rhythm.
- 071 min · Thigh
Light tapotement
Short bursts of light, relaxed hacking over the quadriceps, never over bone. Stop if the athlete does not like it.
- 082 min · Hip
Movement and stretch
Take each hip and knee through an easy range, letting the athlete help the movement. Keep stretches short and gentle: no long holds before an event.
- 091 min · Shoulder
Shoulders and arms
For upper-body sports, brisk compressions over the deltoid and upper arm from the elbow to the shoulder. Skip this for running events.
- 101 min · Arm
Shake-out
Shake each arm and leg loosely to finish, keeping the athlete's limbs relaxed.
- 111 min
Finish and check
Ask how they feel and wish them well. Report any new pain or unusual tightness to the event's medical team rather than working on it.
Set-up
Pre-event massage is outside Cert IV relaxation massage. Its aim is to help the athlete feel warm and ready, not sleepy. Work over clothing without oil, as most athletes do not want anything slippery or scented before they compete. Keep sessions short (up to about 15 minutes) and well before the start. If a table is not available, adapt to a chair or standing position. Draping and hygiene still follow Draping and room set-up where a table is used.
Order
- Check-in (1 min): the event, start time, any injury, and which areas to work.
- Prone legs (about 5 min): brisk Compression, broad Cross-fibre friction and Shaking.
- Supine legs (about 3 min): compression of the Quadriceps and short bursts of light Hacking.
- Movement (2 min): Active-assisted stretching without long holds.
- Upper body if relevant, then shake-out (2 min).
Pressure is moderate at most (see Pressure scale and check-ins). No deep work: it can leave muscles feeling heavy or sore before the event.
Closing
Keep conversation brief so the athlete stays focused. Report any new pain or unusual tightness to the event’s medical staff rather than treating it.