|
Warm-up
|
≥10 min
|
|
| Jogging (≥4–6 min), Backward jogging on the toes (Approximately 1 min), High-knee skipping (Approximately 30 s), Defensive pressure technique (Approximately 30 s), One and one (≥2 min) |
|
*Figure 9* |
|
Muscle activation
|
Approximately 2 min
|
|
| Activation of calf muscles, quadriceps muscles, hamstring muscles, hip flexor muscles, groin muscles, hip and lower back muscles (6 item, each item 4 s for each leg/side) |
|
*Figure 10* |
|
Balance
|
Approximately 2 min
|
|
| Forward and backward double leg jumps, Lateral single leg jumps, Forward and backward single leg jumps, Double leg jump with or without ball (optional), (4 items, each item approximately 30 s) |
|
*Figure 11* |
|
Strength
|
Approximately 4 min
|
|
| Walking lunges in place, Hamstring curl (in pairs), Single-knee squat with toe raises (3 item, each item Approximately 1 min) |
|
*Figure 12* |
|
Core stability
|
Approximately 3 min
|
|
| Sit-ups, Plank on elbows and toes, Bridging (3 items, each item approximately 1 min) |
|
*Figure 13* |
