MD-1
What is MD-1? MD-1 is referred to as your Match Day and how many days away it is. Match Day Minus 1 = The day before your match.
But again, what does it mean in terms of my fitness training for 1 day prior to a match? Do I do nothing? Do I do everything? Lift? Run? High Intensity? Low Intensity? So many questions. But there is an answer - we need to do some sort of physical work.
But why? Can’t I just rest?
Well, the whole idea of doing some sort of training a.k.a Match Prep is stated right in the name. We are PREParing the body for the MATCH! We are telling our body through physical fitness work that something is going to happen. There is going to be some sort of demanding physical work within the next 24 hours and we don’t want to shock it all at once, i.e. a match.
We will want to focus on high intensity and low volume with some pre-hab/re-hab work with core stabilization and stretching. We want our bodies to be prepared but not have any muscle soreness or have too much tax on the heart. We want to be prepared and fresh; not tired and sore!
A good example of a Match Prep workout would be starting with a good 8-10 minute warm up with dynamic movements and stretching, followed by of 2-3mins of a high intensity run with heart rate hitting no higher than 85% of MAX Heart Rate. Then complete 1-2 sets of 6-8 reps of 6-8sec sprints with 60sec rest between each rep and set. I would also, recommend doing some leaping and bounding drills - i.e. pogo hops, single leg bounding jumps, tuck jumps, etc. Lastly, adding in a good core routine and stretching routine. This will activate the core and also add in a much-needed range of motion to the muscles as well as alleviating the last little bit of any soreness.
What is really important to remember is less is more when it comes to match prep. The intensity and duration for specific reps and times are not meant to exhaust you or leave you gasping for air, like a normal training session. Do just enough and then recovery and prepare for the load from the match.
Also, during this Match Prep time, it would be good to do some mental focus and preparation work. Doing visualization/imagery drills - seeing yourself making that hard sprint on the field in the last minute of play, see yourself calling that tough penalty kick or being calm when dealing with player/game management situations. It is just as important to focus on the mental game as it is the physical game. We want to create that mind - muscle connection, where we have visualized it correctly thousands of times in our brain and then when it does happen on the field, we are prepared and ready to rise the occasion. Numerous studies over the years with athletes have shown that visualization and imagery drills not only help boost the confidence and performance of athletes but also aid in relieving anxiety. One studied showed that if you have perfected a certain visualization of yourself performing a certain task or feat; your body can’t tell the difference between what visualization is and what actually happening in the moment when it does happen; the mind-muscle/body connection.
Lastly, some referees may already have their set Match Prep routine, if you have something and it works well for you, keep doing it; don’t change it. If you don’t have one give this one a try or develop one of your own that will help aid the body prepare for the following days match. Its whatever you are comfortable with that gets your prepared for the match and be at your best!
BE FEARLESS
BE RELENTLESS
ALWAYS TRAIN WITH HEART