PhysicalIsolatedMovement
Power primer (MD-2)
Stimulate lateral power at low volume two days out, to arrive sharp without fatigue — MD-2 had no physical work, and load distribution marks it as a day for a short stimulus, not volume.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- Intensity
- Medium
- Sets and reps
- 3 × 4
Microcycle days it fits
MD-2
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 5 m
Equipment: Hurdles, Markers
The coach serves and manages the breaks.
2 steps
Explosive lateral jumps over low hurdles, few reps with good recovery between them. The focus is the quality of the drive, not accumulation.
Exercise sequence
Coaching points
- Every jump is maximal in intent; if power drops, stop the set — you don’t train power tired.
- Short ground contact: leave the ground as fast as possible, like a spring.
- Full recovery between reps in the base mode — two days out, sharpness comes first.
- Low total volume: the goal is to wake the system, not fatigue it before MD-1.
Progressions
- Shorten the rest between reps.
- Slightly raise the hurdle height.
Regressions
- Full rest between each jump.
- Reduce the number of hurdles.