By Dr. Davide Sganzerla
The program consists of a total of 20 training sessions divided into 4 weeks to be played 1 month before the start of the championship.
Used Training Means:
Strength: (isometric - concentric - pliometric - elastic);
Resistance: (stroke with speed variations - intermittent);
Speed: (sprint in line - sprint with changes of direction);
Prevention: (core stability - stretching - proprioception).
Used material:
Strength: mats, balls, elastics, obstacles 50cm, over 8cm, circles;
Resistance: chronometer, metric string, chinesini;
Speed: Chinese people, posts, cones, circles;
Prevention: mats, proprioceptive tablets.
First week of preparation
1st MONDAY TRAINING:
05 min - Free proprioceptivity with tablets;
10 min - Abdominals and Upper Part (30 "Working and 30" Recovery);
Abdominals Forward;
Inverse Abdominals;
Abdominal Abdominals;
Isometric Inverse Bridge for Abdominal (Abdominal Plank);
Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);
Lumbar to the Earth;
Spinal to Earth;
Bending Wide for Pectorals;
Narrow bends for triceps;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
30 min - Exercises with Medium-High Intensity Balls;
30 min - Power and Aerobic Capacity:
CCVV 2 series of 12 '- 2' slow and 30 'stroke recovery extension 4' with stretching and dribbles;
10 min - Stretching Calves, Quadriceps, Biceps Femoral, Adductors and Back (1 x 20 ").
2nd TRAINING TUESDAY:
05 min - Free proprioceptivity with tablets;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
15 min - Isometric Force Circuit;
| a) Isometric calf (calves) | 3 X 30 " | rec 30 " | |
| b) Squat 90 ° | 3 X 30 " | rec 30 " | |
| c) Adductors with Ball | 3 X 30 " | rec 30 " | |
| d) Isometric Forward Lunges | 3 X 30 " | rec 30 " | |
| e) Isometric Earth Bridge (Flexors) | 3 X 30 " | rec 30 " |
05 min - Speed for Force Transformation (3 circuits of speed to do 3 times each rec 45 ")
30 min - High Intensity Ball Exercises;
05 min - Aerobic Capacity (5 minutes of Slow Run);
10 min - General Stretching and Vertebral Column Discharge.
3rd WEDNESDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Vertebral Column Discharge.
4th THURSDAY TRAINING:
05 min - Free proprioceptivity with tablets;
10 min - Abdominals and Upper Part (30 "Working and 30" Recovery);
Abdominals Forward;
Inverse Abdominals;
Abdominal Abdominals;
Isometric Inverse Bridge for Abdominal (Abdominal Plank);
Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);
Lumbar to the Earth;
Spinal to Earth;
Bending Wide for Pectorals;
Narrow bends for triceps;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
30 min - Exercises with Medium-High Intensity Balls;
30 min - Power and Aerobic Capacity:
CCVV 2 series of 12 '- 2' slow run and 1 'lengthen recovery 4' with stretching and dribbles;
10 min - Stretching Calves, Quadriceps, Biceps Femoral, Adductors and Back (1 x 20 ").
5th FRIDAY TRAINING:
05 min - Free proprioceptivity with tablets;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
15 min - Isometric Force Circuit;
| a) Isometric calf (calves) | 3 X 30 " | rec 30 " | |
| b) Squat 90 ° | 3 X 30 " | rec 30 " | |
| c) Adductors with Ball | 3 X 30 " | rec 30 " | |
| d) Isometric Forward Lunges | 3 X 30 " | rec 30 " | |
| e) Isometric Earth Bridge (Flexors) | 3 X 30 " | rec 30 " |
05 min - Speed for Force Transformation (3 circuits of speed to do 3 times each rec 45 ")
20 min - High Intensity Ball Exercises;
20 min - Intense Theme Games (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic Capacity (5 minutes of Slow Run);
10 min - General Stretching and Vertebral Column Discharge.
SATURDAY
Rest.
SUNDAY
Rest.
Second week of preparation
6th MONDAY TRAINING:
05 min - Free proprioceptivity with tablets;
10 min - Abdominals and Upper Part (30 "Working and 30" Recovery);
Abdominals Forward;
Inverse Abdominals;
Abdominal Abdominals;
Isometric Inverse Bridge for Abdominal (Abdominal Plank);
Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);
Lumbar to the Earth;
Spinal to Earth;
Bending Wide for Pectorals;
Narrow bends for triceps;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
05 min - Speed (3 speed circuits with changes of direction and braking to be done 3 times each rec 45 ”);
30 min - High Intensity Ball Exercises;
25 min - Aerobic power
CCVV 2 series of 10 '- 1' slow and 30 'stroke recovery extension 4' with stretching and dribbles;
10 min - General Stretching and Vertebral Column Discharge.
7TH TRAINING TUESDAY:
05 min - Free proprioceptivity with tablets;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
15 min - Concentric Force Circuit;
| a) Concentric calf (calves) | 3 X 10 | rec 45 " | |
| b) Squat 90 ° | 3 X 10 | rec 45 " | |
| c) Adductors with Elastic | 3 X 10 | rec 45 " | |
| d) Forward lunges | 3 X 10 | rec 45 " | |
| e) Ground Bridge (Flessori) | 3 X 10 | rec 45 " |
05 min - Speed for Force Transformation (3 circuits of speed to do 3 times each rec 45 ")
20 min - High Intensity Ball Exercises;
20 min - Intense Theme Games (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic Capacity (5 minutes of Slow Run);
10 min - General Stretching and Vertebral Column Discharge.
8TH WEDNESDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Vertebral Column Discharge.
9TH THURSDAY TRAINING:
05 min - Free proprioceptivity with tablets;
10 min - Abdominals and Upper Part (30 "Working and 30" Recovery);
Abdominals Forward;
Inverse Abdominals;
Abdominal Abdominals;
Isometric Inverse Bridge for Abdominal (Abdominal Plank);
Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);
Lumbar to the Earth;
Spinal to Earth;
Bending Wide for Pectorals;
Narrow bends for triceps;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
05 min - Speed (3 speed circuits with changes of direction and braking to be done 3 times each rec 45 ”);
30 min - High Intensity Ball Exercises;
25 min - Aerobic power
CCVV 2 series of 10 '- 1' slow and 1 "stroke recovery 4 'with stretching and dribbles;
10 min - General Stretching and Vertebral Column Discharge.
10th FRIDAY TRAINING:
05 min - Free proprioceptivity with tablets;
15 min - Technical Heating with Ball alternating with Joint Mobility Upper and Lower Arts;
05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");
15 min - Concentric Force Circuit;
| a) Concentric calf (calves) | 3 X 10 | rec 45 " | |
| b) Squat 90 ° | 3 X 10 | rec 45 " | |
| c) Adductors with Elastic | 3 X 10 | rec 45 " | |
| d) Forward lunges | 3 X 10 | rec 45 " | |
| e) Ground Bridge (Flessori) | 3 X 10 | rec 45 " |
05 min - Speed for Force Transformation (3 circuits of speed to do 3 times each rec 45 ")
20 min - High Intensity Ball Exercises;
20 min - Intense Theme Games (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic Capacity (5 minutes of Slow Run);
10 min - General Stretching and Vertebral Column Discharge.
SATURDAY:
Rest.
SUNDAY:
Rest.
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