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4×30s Warm-Ups Slash Injuries by 30%
💡 Want to Cut Injury Risk 30%?
Dynamic warm-ups—high-knees, butt-kicks, lateral shuffles, walking lunges—reduce injury risk by 30%, boost blood flow, and sharpen coordination before you touch the ball.
Perform four sets of 30 s high-knees, butt-kicks, lateral shuffles, and walking lunges with 15 s rests. This routine primes your muscles, sharpens reflexes, and creates the movement foundation every teen needs for on-field confidence.
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How to Boost Agility by 20%?
Just do it
Routine：Squats + Band Sprints
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Pro Drills By the Numbers
| Exercise | Reps / Sets | Benefit | Sessions/Week |
|---|---|---|---|
| Bodyweight Squats | 3×12 | Leg power | 2 |
| Jump Lunges | 3×10 each side | Explosive speed | 2 |
| Resistance Band Sprints | 5×20 meters | Acceleration | 2 |
Which Drill Will You Tackle This Week?
A. Cone dribbling
B. Wall passes
C. Jump lunges
D. Resistance sprints
Lace up and share your plan! ⚽🔥