Dynamic Warm-up & Activation / Mobility Drills

Before you start

• Move to a designated movement studio with a blue exercise mat.
• Assess physical state (e.g., check for hamstring tightness or stiffness).

Movement sequence

1. Perform hamstring stretches using elevated blocks/steps and specialized stretching benches.
2. Stretch quadriceps and groins consistently.
3. Incorporate mobility movements learned from national team teammates (such as Martin Odegaard) prior to games.

Key points

• Maintain consistent execution for 10 to 15 minutes of stretching and mobility work.
• Focus on small details and movements beneficial to your individual body.

Common mistakes

Working crazy hard for the first two weeks of pre-season and then stopping. Failing to maintain consistency throughout the entire season.

Practice notes

Consistency is the absolute key to maintaining good physical and mental health for football. Do less in pre-season and keep on doing it consistently over time.