Table 2.

Warm-up protocol.

Content	Exercise	Training volume
		Sets	Reps	Distance (m)
Myofascial release	Foam rolling or fascia ball pressing targeting major muscle groups	1	6	-
Dynamic stretching	Knee-to-chest walks with heel raise, walking quadriceps stretch, lateral lunge	1	6	-
Neural activation	Fast high knees, short-distance sprint	1	-	15
Movement integration	30% 1RM squat	2	5	-

A dash (–) indicates that the variable is not applicable for that exercise.