TIP
Do it in your game shoes on the surface you will work on.
What it is
Four minutes of easy jogging, then three rounds of backpedal, side-step, a short burst and a walk, then two minutes easy. Short enough to do at the venue.
Running order
- Jog4:00
- 3 repsBackpedal 0:15, then Side-step 0:20, then Sprint 0:05, then Walk 0:404:00
- Cool down2:00
Program code: j240-3x(b15-l20-s5-k40)-c120
CH 08 · PRE-GAME WARM-UPFIRST CUES
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Jog. 4 minutes." |
| 2:00 | VOICE | "Halfway." |
| 3:50 | VOICE | "Ten seconds." |
| 4:00 | TONE | Start tone |
| 4:00 | VOICE | "Rep 1 of 3. Backpedal." |
| 4:15 | TONE | Start tone |
| 4:15 | VOICE | "Side-step. 20 seconds." |
| 4:35 | TONE | Start tone |
| 4:35 | VOICE | "Sprint." |
| 4:40 | TONE | Start tone |
| 4:40 | VOICE | "Walk. 40 seconds." |
| 5:10 | VOICE | "Ten seconds." |
| 5:20 | TONE | Start tone |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.