Table 2 The Warm-up protocol
Phase of Warm-up | Activity | Duration/Repetitions | Distance |
|---|---|---|---|
Moderate Jogging | Continuous light running | 8 min | ~ 1200–1600 m (pace 10.8–12.6 km/h) |
Static Stretching | Stretching of major muscle groups | 5 min | - |
High-Intensity Segment | 10 m sprint | 4 repetitions | 40 m |
20 m sprint | 3 repetitions | 60 m | |
Sprint with change of direction (5 + 5 m) | 3 sets | 30 m |