Physio and Performance Lab

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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Functional Strength Training & Small Sided Games (MD-4 Training Session) 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...

✍️ This type of training session in my opinion suits ideally in the MD-5, where the players are not fully recovered yet. With those exercises we prepare the neuromuscular system for the MD-4 training session which usually it is characterised by a high intensity and high number of decelerations.

In the core stability & proprioception circuits usually consist of rotational and anti-rotational core strength exercises, dynamic proprioception exercises and glutes activation exercises.

The core stability and proprioception circuits may have various positive effects on athletic performance such as improvement on core strength and balance. Moreover, it may be as an activation session for the upcoming training session; it might have positive effects in injury reduction and in improved performance during the session.

🎥 Team: KF Skenderbeu
Season: Super League 2018-2019
Location: Korce, Albania

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Core Stability & Proprioception Training Session This type of training session in my opinion suits ideally in the MD-5, where the players are not fully recovered yet. With those exercises we prepare the neu...

🎥 The half-time rewarm - up routine is very important especially in cold weather conditions where the reduction in the body muscles' temperature during the half-time brake is more significant.
✍️ Many researches have revealed that a well planned short rewarm-up routine which incorporates light jogging, dynamic stretching exercises, different variation of ABC skips and some acceleration and deceleration exercises might impede the negative impacts on performance due to the reduction of body muscles' temperature.
📊 In conclusion, it is found that the players who practise the rewarm-up routine in the half-time break , cover more total distance, maintain the sprint performance, have a lower decrease in the jumping performance, have a higher ball possession and less defensive high-intensity running during the period 45-60' , in comparison with their opponents who they are not practising the rewarm - up routine during the half-time break. Indicating a game advantage at the onset of the second half.

❄️ Environmental Temperature: 0 degrees

Team: KF Skenderbeu
Season: Super League 2018-2019
Location: Korce, Albania

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Activation Training MD-1

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Activation Training Session MD-1 (2) FC DINAMO BATUMI vs KF TIRANA 4d TOUR QUALIFICATION, UEFA EUROPA CONFERENCE LEAGUE 2023Head Coach: Orges ShehiAssistant Coaches: Artan Karapici & Sebino Plla...

Match Day Warm - Up Routine

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MATCH DAY WARM - UP ROUTINE (CAMERA CAPTION) KF TIRANA vs HSK ZRINJSKI MOSTAR (Bosnia & Herzegovina) 4th TOUR QUALIFICATION, UEFA EUROPA CONFERENCE LEAGUE 2022Coach TeamHead Coach: Orges ShehiAssistant...

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