Match-day preparation · Advanced

Match-day preparation – Advanced

Mobility flow, reactive first steps and six-corner shadow at match pace, then focus routine and imagery.

Settle

1. Box breathing — 2:10

Warm up

1. Dynamic warm-up flow — 5 min
2. Lunge with rotation (world's greatest stretch) — 4 reps each side
3. Ankle rocks — 10 reps each side
4. Shoulder circles & arm swings — 10 reps

Switch on

1. Split step — 20 s · 30 s rest
2. First-step reaction — 6 reps · 40 s rest
3. Six-corner footwork — 35 s · 45 s rest
4. Low-intensity pogo hops — 15 reps · 45 s rest

Get your head ready

1. Between-points reset routine — 8 reps · 30 s rest
2. Pre-match visualisation — 3 min

▶ Start this workout in the app