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Leonidas Papadakis | Warm-up


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1.Warm up before main part of a training unit

Warm-up »

Proper warm-up progression by gradually increasing body temperature, joint mobility, sport-coordinative abilities and activating aerobic and anaerobic mechanisms is key to its success.Begin players with light jogging around the pitch for two laps in about 3'.

Place them on the sideline and perform functional mobility exercises for muscles and joints (15 m) with light jogging back for 3'. (A)

Let the players to perform their routine for 2'.

Perform intense dynamic stretching exercises up to the cones with light jogging back for 3'.


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1.Warm up before main part of a training unit

Warm-up »

Split players into two subgroups and execute dribbling the ball, pass the ball and recieving with intensity for 3'. (B)

Perform two repetitions with low hurdle jumps and sprints for 5m. (C)

Intensity: 50% -75% M.H.R.

Duration: 15 '

  • Using this sequence of exercises above helps players prepare physically and mentally, as well as 'activate' sport-specific skills for the main part of training.