MATCH PREPARATION

ACCELERATION , SPEED , STARTING SPEED

MP #1

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure to gate 1 then take a decision in action zone 2. take 2 meter right sideways then run sprint to gate 2 then take an integrated decision in action zone 3 . Take 2 meter left sideways then run sprint to gate 1 taking an integrated decision action zone 2 then go back to start point. Repeat 4x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #2

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: 5, 10, 15, 20, 25 meter change direction to Right
Set 2: 5, 10, 15, 20, 25 meter change direction to Left
Set 3: 5, 10, 15, 20, 25 meter change direction to Right
Set 4: 5, 10, 15, 20, 25 meter change direction to Left
Recovery: 4 min
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #3

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Sideway left & right , acceleration , backward then acceleration (5 Repetition)
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

Note: This Exercise designed by UEFA fitness team

MP #4

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure to gate 1 then take a decision in action zone 2. take 2 meter right sideways then run sprint to gate 2 then take an integrated decision in action zone 3 .
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #5

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure to gate 1 then take a decision in action zone 2. take 2 meter right sideways then run sprint to gate 2 then take an integrated decision in action zone 3 . Take 2 meter left sideways then run sprint to gate 1 taking an integrated decision action zone 2 then go back to start point. Repeat 4x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #6

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure , 5 repetition in figure 1 & 5 repetition in figure 2
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

Note: This Exercise designed by UEFA fitness team

MP #7

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure to gate 1 then take a decision in action zone 2. take 2 meter right sideways then run sprint to gate 2 then take an integrated decision in action zone 3 . Take 2 meter left sideways then run sprint to gate 1 taking an integrated decision action zone 2 then go back to start point. Repeat 4x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #8

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure Repeat 6x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #9

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure Repeat 6x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

MP #10

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure Repeat 2x , 1 minute rest between repetitions.
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

Note: This Exercise designed by UEFA fitness team

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