Match-day preparation · Professional

Match-day preparation – Professional

Full activation: mobility, quick feet, short accelerations and six-corner at speed, then routine and imagery.

Settle

1. Box breathing — 2:30

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
5. Wrist & forearm preparation — 1 min

Switch on

1. Split step — 25 s · 25 s rest
2. Court-line quick feet — 20 s · 25 s rest
3. Short acceleration runs — 1 reps · 50 s rest
4. Six-corner footwork — 40 s · 40 s rest
5. Low-intensity pogo hops — 15 reps · 40 s rest

Get your head ready

1. Between-points reset routine — 8 reps · 25 s rest
2. Pre-match visualisation — 3 min

▶ Start this workout in the app