Table 1 Complete warm-up protocol performed by participants [28]

Phase 1: General warm-up

Exercise 1:

Light stroke (3 min).

Exercise 2:

Lateral movements (1 min).

Exercise 3:

Back stroke (1 min)

Phase 2: Dynamic stretching

Exercise 4:

Walking forward with knee elevations to the chest and right trunk (1 min).

Exercise 5:

Walking with leg beats forward, the knee is held in full extension, and the foot is held in neutral position (1 min).

Exercise 6:

Walking forward with lateral elevation of the knee, the leg is bent at 90° “hedge position” (1 min).

Exercise 7:

Walking forward with heel to the buttocks (1 min).

Exercise 8:

Walking forward with flowing feet. Raising the body as high as possible on the tip of the foot keeping the trunk straight (1 min).

Phase 3: Specific warm-up^a

Exercise 9:

Running in a straight line over a distance of 10 m, repeated twice, with 10-s recovery (90 s).

Exercise 10:

Running in a straight line over a distance of 15 m, repeated 3 times, with 10-s recovery (2 min).

Exercise 11:

Running in a zigzag form over a distance of 20 m, repeated twice, with 10-s recovery (2 min).