Injury preventionAnalyticMovement
Short combined shoulder-hip pre-match activation
A compressed five-minute version covering shoulder and hip in sequence, designed specifically for matchday — when warm-up time is limited and shared with the rest of the team, with no room for the full training routine.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 5
- Intensity
- Low
- Sets and reps
- 1 × 8
Microcycle days it fits
MD
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 3 × 3 m
Equipment: Resistance band
The coach serves and manages the breaks.
A quick sequence: two short band sets for the shoulder, followed by two short adductor activation sets, with no long pauses between exercises.
Coaching points
- The compressed version sacrifices volume, not quality — every rep stays controlled and full-range.
- Do this routine even on tight matchdays; those are precisely the days it’s most needed and most likely to be skipped.
- If time allows extra, priority goes to the habitually weaker side, not repeating both sides equally.
- Fit this routine into the same moment of the warm-up whenever possible, so it becomes an automatic habit, not a decision made every time.
Progressions
- Not applicable — this is already the minimum effective version, designed to fit the tightest available time.
Regressions
- Reduce to the three-minute version on even tighter warm-up days.