Table 1 Experimental and control warm-up design
Experimental warm-up design | ||||
|---|---|---|---|---|
Sets | 1st Set | 2nd Set | 3rd Set | 4th Set |
Exercises | 6 hurdle jumps + 15-m sprint with COD | 6 lateral hurdle jumps + 10-m sprint with COD | 6 bouncy strides + 15-m sprint with COD | 6 broad jumps + 10-m sprint with COD |
Repetitions and rest interval between repetitions | 3 repetitions (90s rest between repetition) | 3 repetitions (90s rest between repetition) | 3 repetitions (90s rest between repetition) | 3 repetitions (90s rest between repetition) |
Rest interval between sets | 90s of rest between sets | |||
Control warm-up design | ||||
Sets | 1st phase | 2nd phase | ||
Exercises | Slow jogging + light skipping + dynamic stretches | Football-specific exercises with and without ball, with accelerations, COD, jumping hurdles and ball possession games | ||
Duration | 5 min | 15 min | ||
Rest between phases | Light active rest (jogging) during the transition time between phases | |||