Injury-prevention warm-up

Setup

1. Three lanes 20 m long with a cone at each end; one pair per lane, side by side.
2. No balls needed. Use it at the start of at least two sessions a week.

How it runs

1. Running (6 min): easy jog, hip out, hip in, side shuffles and skips, there and back.
2. Strength and balance (6 min): Nordic hamstring lowers 3–5 reps, slow squats, single-leg balance 30 s each leg.
3. Jumps (3 min): forward jumps and side-to-side bounds, sticking each landing.
4. Faster running (3 min): three runs building to 80–90 % pace, with a plant and cut at the end.

Coaching points

• Knees in line with the toes on every squat and landing. Never let them cave in.
• Nordic lowers: partner holds the ankles; lower slowly with hips straight, catch with your hands.
• Land soft and quiet on the balls of the feet.
• Quality before speed. The fast running comes last.

Common mistakes

• Knees falling inwards when landing or squatting.
• Bending at the hips during the Nordic lowers.
• Rushing through it to get to the ball.