Performance Prep

10-20 mins (max)

1. Activation

Nervous system wake-up

2. Individual Needs

Injury prevention/individual programs

3. Barefoot

Foot/ankle stiffness (gym or field) (optional)

Activation

2 sets, 3-5 reps of each (long rest between sets)

Single-leg deadlift

Band extension control

Single-leg deadlift

Unstable load

Single-leg hinge at wall

W aquabag rotations

Fast step-up

Unstable load

Step-up spindle to MB slams

W hurdle

Single-leg snatch to hip lock

W hurdle

Barefoot

Use softs mats in gym, or grass on field
3 sets of 10m for each exercise

Fast step-up

Unstable load

Step-up spindle to MB slams

W hurdle

Single-leg snatch to hip lock

W hurdle

Fast step-up

Unstable load

Step-up spindle to MB slams

W hurdle

Single-leg snatch to hip lock

W hurdle