Traditionally, sporting teams and athletes have steered clear from physical activity and gym sessions on the day prior to a game, rather encouraging rest and energy conservation. This standard of practice however has been challenged by recent research which highlights the benefits of specific forms of training 24-72hrs before kick-off. These sessions have been termed “primer sessions” in the world of sports as it is though to enhance on field performance and mitigate the risk of injury. At A Plus Physiotherapy, we call this the Match Day Minus One protocol (MD-1), a key component of our holistic approach to athletic development and performance.
Unpacking the MD-1 Protocol: Three Pillars
At A Plus physiotherapy, we’ve organised the MD-1 training sessions into three overarching sections: Range of Motion, Movement Competency and Priming. Each pillar is carefully designed to maximise an athlete’s physical preparedness and performance potential.
Range of Motion
The primary aim of this training aspect is to accelerate recovery from training the day’s prior and prepare the body suitably as a warm-up for the priming section.
The short-term enhancement of mobility helps to reduce tissue stiffness, lengthen the target muscles and contract the muscles at length. This is achieved through a mix of dynamic stretching, foam rolling and yielding isometrics. Here is an example of how this might look:
Movement Competency
Neuromuscular control training helps prepare athletes for higher threshold exercises by improving neuromuscular control and joint stability. This section will include a mix of targeted activation exercises (e.g., mini-bands, isolated calf raises) to stimulate muscles ready for exercise, core stability exercises (anti-rotation, flexion & extension) to promote trunk stability in the 3D movements, fundamental movement exercises (hinge, squats, cossacks) to restore movement through full ROM and functional stability exercises (drop landings, hop and holds, running mechanics) to prepare the body to withstand exposure to and production of high forces.
Priming
The final and most exciting part of the MD-1 protocol is the priming section. The purpose of this aspect is to maximise stimulation and upregulation of neural pathways involved in muscle activation so the body can express force explosively and appropriately. This way, the body is already primed and ready to execute explosive actions such as sprinting, jumping and changing direction before turning up on match day. This is primarily achieved by performing power and ballistic type exercises in movement patterns and joint angles that replicate those performed in game. It’s important to select the correct dosage to ensure we stimulate the desired muscles and neural pathways without causing fatigue or soreness. This means that volume should be low (e.g., 2 x 3) with plenty of rest between reps and sets, but intensity should be high, meaning you must aim for max effort every rep. To help us achieve this, we would select exercises that focus more on the concentric portion of the movement and limit eccentric loading as this is what causes fatigue and soreness. A few example exercises and prescription ideas can be found in the table below:
By addressing mobility, neuromuscular control, and power with precision, we provide athletes a comprehensive toolkit for match day success. This strategy signals a significant departure from traditional pre-match routines, promising not just preparedness, but a primed state for victory.
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