14 days in advance, you can practice in 7 to 10 days from now on. Be sure to warm up (jog) before practice, then run 50 meters 5 to 10 times a day, jump 15 to 30 times, and jump rope several times. You can only warm up four days before the exam to prevent muscle strain. Have a good rest the night before and at noon that day, 80% full, drink less water and pray.