Speed Endurance Warm Ups
SPEED
ENDURANCE
WARM UPS
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Speed Endurance Warm Ups
3 DAYS UNTIL MATCH (MD +4/-3)
Speed Endurance Warm Up Practices
INTENSITY: All practices are
performed at full intensity
LARGE
AREA
SPEED
ENDURANCE
WARM UP
PHYSICAL LONGER
PREPARATION ACCELERATIONS
What are Speed Endurance Warm Why are they used on this day of the
Ups? training week (MD +4/-3)?
Speed endurance warm ups are To prepare the players for the larger
inclusive of less aggressive or explosive surface area type work developed
directional changes but include more through the course of the session.
longer acceleration based work in more
expansive (larger) spaces. How does this help to maximise
The bigger surface area provides the performance?
opportunity to engage the hamstrings To best prepare the players' muscles for
through more high-speed running larger, high speed sprint based efforts.
exposures.
Generally readying the body for the
session ahead (large sided games).
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Speed Endurance Warm Ups
Speed Endurance 4. Coordination, Balance,
and Flexibility Varied Tempo Warm Up Circuit
Duration Reps Sets Numbers Size (m) Work
10 min 1-2 min 3-5 4-20 25 Length Duration
6-8 min
OBJECTIVE: Speed, coordination, balance, and dynamic flexibility training.
This continuous 2-sided circuit warm up 3. Walking dynamic flexibility exercises e.g.
practice focuses on dynamic flexibility walking hamstring stretching, pre-turn,
while varying the tempo throughout: Russian walk, etc. Then walk through the
cone gate.
1. Move fast through the ladders with quick
feet, performing various coordination 4. Sprint through the stride length markers
movements. (distances increase) and walk to the back
of the other group.
2. "Hop-Scotch" movement through poles.
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