Match-day preparation · Intermediate

Match-day preparation – Intermediate

Warm-up, ankle prep, first-step bursts and four-corner footwork, then rehearse your between-points routine.

Settle

1. Box breathing — 2 min

Warm up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 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 acceleration — 2 reps · 40 s rest
3. Four-corner footwork — 25 s · 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