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Warm up essentials: Explosive movements

As kick off draws closer, the pre-match warm up has to go up a notch and introduce more energetic and explosive actions.

In the following video, head of Wolverhampton Wanderers’ first team performance, Tony Daley, talks us through three important explosive exercises: the karaoke, lateral lunges and wide skips.

“The key to these particular exercises is to progress slowly,” warns Tony Daley.

“Don’t try and do them too quickly, just focus on getting the movements right, and then start doing them at a greater pace once you are comfortable with them.”

Wash & Go has teamed up with Tony Daley to produce fitness tips. For more information visit

Also see:
Warm up essentials: Fire up your glutes – part one
Warm up essentials: Fire up your glutes – part two
Warm up essentials: Fire up your glutes – part three
Warm up essentials: Jogging
Warm up essentials: Skipping
Warm up essentials: Activate your hips
Warm up essentials: Balance and co-ordination
Warm up essentials: Change of direction
Warm up essentials: Speed, agility, quickness

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Huw was on the FourFourTwo staff from 2009 to 2015, ultimately as the magazine's Managing Editor, before becoming a freelancer and moving to Wales. As a writer, editor and tragic statto, he still contributes regularly to FFT in print and online, though as a match-going #WalesAway fan, he left a small chunk of his brain on one of many bus journeys across France in 2016.