Warm-Up Effects on Adolescent Goalkeepers' Performance

15-minute aerobic running protocol. Heart rate maintained at 60-75% of age-predicted maximum (HRₘₐₓ). Includes 7 minutes light jogging followed by slight intensity increase.

5 minutes light jogging followed by static stretches of six lower-limb muscles (gastrocnemius, quadriceps, hamstrings, hip flexors, adductors, gluteals). Each muscle stretched twice for 30 seconds, finishing with 3-4 minutes of light dynamic movements.

5 minutes light jogging followed by dynamic stretches targeting the same six muscle groups over 10-15 meters with brief rest between repetitions.

Description: Combination of light jogging, multi-joint mobility drills (e.g., lateral shuffles, inchworms), submaximal sprinting (80-90% max velocity), and low-intensity balance drills adapted from FIFA 11+ and HarmoKnee.