Match-day preparation · Beginner

Match-day preparation – Beginner

Calm breathing, a full dynamic warm-up, split steps and gentle footwork, then picture your first rallies.

Settle

1. Box breathing — 1:30

Warm up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Shoulder circles & arm swings — 10 reps
4. Wrist & forearm preparation — 1 min

Switch on

1. Split step — 15 s · 40 s rest
2. Chasse step — 15 s · 40 s rest
3. Two-corner front–back (diagonal) — 15 s · 50 s rest

Get your head ready

1. Pre-match visualisation — 3 min

▶ Start this workout in the app