Final activation: progressive sprints and changes of pace
Neuromuscular activation block to close the warm-up: 20 m speed build-ups, starts from different positions and reaction sprints to a visual cue from the coach.
Step 1Progresiones
1 / 3
20 m al 60, 75 y 90 % de la velocidad.
Objective
Reach match intensity before the main part: nervous system activation, sprint mechanics and first accelerations with changes of direction.
Organisation
30x20 m channel with a line of starting cones, a line of discs at 10 m and another at 20 m. Players in lines of three or four; the coach on the side holding a bib of each colour.
Development
- 1Three 20 m build-ups at 60%, 75% and 90% of top speed, walking back on the outside.
- 2Two starts from different positions (seated facing away, lying face down, after a jump) to the 10 m line.
- 3Reaction sprints: players side-shuffle between the first two lines and sprint to the 20 m line when the coach raises the bib of their colour.
- 4Two shuttle sets: sprint to 10 m, backpedal to the start and sprint to 20 m.
- 5Finish with two maximal 20 m sprints with full recovery.
Coaching points4
- Short first steps and forward trunk lean at the start.
- Arms bent at 90 degrees and driving throughout the sprint.
- Brake over three or four steps with a low centre of gravity before changing direction.
- Full recovery between maximal sprints so nobody arrives fatigued to the main part.
Common mistakes3
- Going 100% on the first build-up.
- Turning the whole body to look at the coach instead of the head.
- Stopping dead on one leg.
Variations3
- Auditory cue (whistle) instead of visual.
- Paired starts chasing a partner with a one-metre head start.
- Sprints dribbling a ball in the last set.
Progressions2
- Extend the sprint distance to 30 m.
- Add a 45-degree change of direction mid-sprint.
Regressions2
- Build-ups up to 80% and no starts from the ground.
- One shuttle set only.
Tips
- Schedule this block right before the main part, never at the start of the warm-up.
- Four or five maximal sprints are enough; more only creates fatigue.