Seven progressively active tasks to prepare legs, ankles, hips and movement before your sport. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
1 × 5 gentle repetitions per side
Stand beside a fixed support with both heels grounded. Lift the fronts of your feet without shifting your body back. Slowly lower until your whole feet rest on the floor.
What you train: Strengthens the front lower-leg muscles that lift your toes while walking.
Watch video1 × 6 gentle repetitions
Stand with feet slightly apart and one hand on a fixed support. Shift weight to one side, bending that knee without lifting either foot. Return through centre with control and repeat the same range on the other side.
What you train: Trains sideways weight transfer and foot control.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support, knees close and trunk upright. Bend one knee to lift the heel back without moving the thigh forward or arching. Lower slowly and change legs.
What you train: Works hamstrings with balance support.
Watch video3 minutes
What it trainsWarms up the body and trains arm-leg coordination while walking.
Walk at a comfortable pace in a safe place, coordinating your arms and legs.
Technique cueAdjust your speed to how you feel, without aiming for exhaustion.
Official page HTTP 200, equipment-free walking instructions and a VideoPlayer with a non-null video checked on 2026-10-01. Walking and foot-contact correspondence is based on instructions, not audiovisual observation. Duration, full playback, framing and language are unverified; only the original page is linked.
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Individual reference for foot contact during walking. Follow your card's comfortable pace and duration.
1 × 6 each side
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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1 × 8
What it trainsTeaches hip-back movement and trunk coordination before loaded hinging.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueUse the wall as a hip reference, not a place to drop your weight.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
2 × 6
What it trainsStrengthens legs and glutes and trains hip-knee coordination when lowering.
Place your feet a comfortable width apart. Bend your hips and knees with your weight distributed across both feet, then stand back up.
Technique cueUse a range you can repeat slowly without momentum.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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1 × 10
What it trainsStrengthens the calves and trains ankle control when rising onto your toes.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueKeep your ankles aligned and weight away from the edges of your feet.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 20 s
What it trainsTrains sideways movement, braking and foot placement.
Take short sideways steps on level ground. Control your stop and change direction without crossing your feet.
Technique cueStart slowly; increase speed only while your footwork stays controlled.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Start with short, slow steps; match speed to your session.
2 × 30 s
What it trainsTrains arm-leg coordination and balance while raising each knee.
March on the spot or move forwards slowly, lifting one knee at a time to a comfortable height. Coordinate your arms and place each foot down with control.
Technique cueUse a wall or railing if you need help balancing.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsTrains shoulder movement and arm coordination without added load.
Sitting or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and torso stable.
Technique cueRelax your shoulders; your hands do not need to go behind your body.
Official page, instructions and playback progressing to 44 seconds checked. Audio unverified.
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The demonstration opens arms from the lap and returns while exhaling. This supports the card as a variation; keep the range comfortable without forcing your back.
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Continue with sport-specific tasks. This general preparation does not replace your team's warm-up.
Develop control first. In another session increase only repetitions, range or load. Reduce the work if you finish more tired than expected.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Strength and low-speed movement to complement team training. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbell, Fixed support and Clear space; Stable wall for supplementary exercises
View full workoutGeneral supplementary work for runners; coordinate it with your weekly mileage. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Step, Wall, Support and Exercise mat
View full workoutNine exercises: short jumping efforts with full recovery, followed by loaded leg and upper-body strength. For athletes who already control landings. Power comes first, before fatigue. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Dry, clear space; Stable wall for supplementary exercises
View full workout
