01/03/2024
The MD-4 training session is focus mainly on strength and small sided games. It is characterised by high intensity and high frequency actions. In addition, there are plenty of explosive actions such as jumping, shooting, resisted displacements, acceleration & decelerations (Stretch-Shortening Cycle) in which players are involved.
The warm - up of MD-4 should be specific to the main physical objective that will be trained during the session. It should not be just a general warm-up. Usually, in the warm-up on MD-4, I implement rotational and anti-rotational core strength exercises such as pallof press and medicine ball throws. Moreover, the proprioception training and the landing technique is of highly importance in order to prevent injuries (ankle, knee, hip), that is there reason why I use very often single and double leg landings exercises after the first part of the warm-up. Furthermore, the landing and acceleration exercises might have acute positive effect on performance due to the post activation potentiation phenomenon.
Finally, we should not undermine the importance of the warm-up in every training session. The warm-up has to be physical objective specific but especially on MD-4 we should prepare well the players' neuromuscular system due to the high intensity of actions they will be involved.
*The type of strength which is being practiced on MD-4 in every microcycle it depends on the type of periodisation applied by the coaching staff.
Team: KF Tirana
Season: Super League 2022-2023
Location: Tirana
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The MD-4 training session is focus mainly on strength and small sided games. It is characterised by high intensity and high frequency actions. In addition, t...
