Soccer Athletics Preparation, Excellence Category

By Dr. Davide Sganzerla

The program consists of a total of 38 training sessions divided into 6 weeks to play before the start of the championship.

Used Training Means:

Strength: (isometric - concentric - pliometric - elastic);

Resistance: (stroke in frequency, stroke with variations in speed - intermittent);

Speed: (sprint in line - sprint with changes of direction);

Prevention: (core stability - stretching - proprioception).

Used material:

Strength: carpets, balls, elastics, obstacles 50cm, over 8cm, circles, dumbbells and barbells;

Resistance: stopwatch, metric string, stereo, cd test, heart rate monitors;

Speed: Chinese people, posts, cones, circles;

Prevention: mats, proprioceptive tablets, fitball.

First week of athletic preparation Football, Category Excellence

1st MONDAY TRAINING:

10 min - Core Stability (30 "Working and 30" Recovery);

Abdominals Forward;

Pelvic Bridge Isometric (bridge for buttocks and flexors);

Inverse Abdominals;

Pelvic Bridge Dynamic (bridge for buttocks and flexors);

Eccentric abdominals (climbing with the help of hands, very slow descent);

Pelvic Bridge on heel Isometric (flexor bridge on the heels);

Abdominals Crossed;

Abdominal Abdominals;

Isometric Inverse Bridge for Abdominal (Abdominal Plank);

Lumbar on the ground;

Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);

Spinal to Earth;

Superman (on all fours stretching right arm and left leg simultaneously and vice versa);

Eccentric Flexors;

Isometric adductors with ball;

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:

10 min - Proprioceptivity (Routes with tablets, Skimmy, Fitball etc.);

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;

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:

10 min - Core Stability (30 "Working and 30" Recovery);

Abdominals Forward;

Pelvic Bridge Isometric (bridge for buttocks and flexors);

Inverse Abdominals;

Pelvic Bridge Dynamic (bridge for buttocks and flexors);

Eccentric abdominals (climbing with the help of hands, very slow descent);

Pelvic Bridge on heel Isometric (flexor bridge on the heels);

Abdominals Crossed;

Abdominal Abdominals;

Isometric Inverse Bridge for Abdominal (Abdominal Plank);

Lumbar on the ground;

Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);

Spinal to Earth;

Superman (on all fours stretching right arm and left leg simultaneously and vice versa);

Eccentric Flexors;

Isometric adductors with ball;

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 ").

4th THURSDAY TRAINING:

10 min - Proprioceptivity (Routes with tablets, Skimmy, Fitball etc.);

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;

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.

5th FRIDAY TRAINING:

10 min - Dry heating with joint mobility;

05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");

40 min - Work in 2 groups:

20 '- Resistance Test (Yo Yo Endurance Test) with heart rate monitors for Fc Max calculation;

20 '- Blando Technique with ball;

15 min - Tactical Exercise 11vs0;

15 min - Match 11vs11 reduced pitch;

10 min - General Stretching and Vertebral Column Discharge.

6th SATURDAY TRAINING

90 min - Friendly;

10 min - General Stretching and Vertebral Column Discharge.

SUNDAY

Rest.

Second week of athletic training Soccer, Excellence category

7th MONDAY TRAINING:

10 min - Core Stability (30 "Working and 30" Recovery);

Abdominals Forward;

Pelvic Bridge Isometric (bridge for buttocks and flexors);

Inverse Abdominals;

Pelvic Bridge Dynamic (bridge for buttocks and flexors);

Eccentric abdominals (climbing with the help of hands, very slow descent);

Pelvic Bridge on heel Isometric (flexor bridge on the heels);

Abdominals Crossed;

Abdominal Abdominals;

Isometric Inverse Bridge for Abdominal (Abdominal Plank);

Lumbar on the ground;

Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);

Spinal to Earth;

Superman (on all fours stretching right arm and left leg simultaneously and vice versa);

Eccentric Flexors;

Isometric adductors with ball;

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 - High Intensity Ball Exercises;

25 min - Aerobic power

Stroke in Fc - 4 series of 4 'keeping the Fc at 90% of the Ceiling, rec. 3 ';

10 min - General Stretching and Vertebral Column Discharge.

8th MONDAY AFTERNOON TRAINING:

20 min - Tactical heating with ball;

10 min - Speed ​​and Coordination (3 coordinative circuits to be performed at maximum speed, 3x3 rec 30 ")

20 min - Intense Theme Balls and Matches (4vs4 - 5vs5 - Cage etc.);

30 min - Match 11vs11 half court

10 min - General Stretching and Vertebral Column Discharge.

9TH TRAINING TUESDAY:

10 min - Proprioceptivity (Routes with tablets, Skimmy, Fitball etc.);

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;

05 min - Speed ​​for Force Transformation (3 circuits of speed to do 3 times each rec 45 ")

20 min - High Intensity Ball Exercises;

10 min - General Stretching and Vertebral Column Discharge.

10TH TRAINING AFTERNOON AFTERNOON:

15 min - Dry heating with joint mobility;

05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");

10 min - Rapidity and Psychokinetic (3 circuits with changes of direction and braking based on external visual, tactile and auditory stimuli to be performed 3 times each rec 45 ”);

60 min - Match 11vs11 across the board (3 times of 20 ');

10 min - General Stretching and Vertebral Column Discharge.

11th WEDNESDAY MORNING TRAINING:

10 min - Core Stability (30 "Working and 30" Recovery);

Abdominals Forward;

Pelvic Bridge Isometric (bridge for buttocks and flexors);

Inverse Abdominals;

Pelvic Bridge Dynamic (bridge for buttocks and flexors);

Eccentric abdominals (climbing with the help of hands, very slow descent);

Pelvic Bridge on heel Isometric (flexor bridge on the heels);

Abdominals Crossed;

Abdominal Abdominals;

Isometric Inverse Bridge for Abdominal (Abdominal Plank);

Lumbar on the ground;

Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);

Spinal to Earth;

Superman (on all fours stretching right arm and left leg simultaneously and vice versa);

Eccentric Flexors;

Isometric adductors with ball;

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 - High Intensity Ball Exercises;

25 min - Aerobic power

Stroke in Fc - 3 series of 4 'keeping the Fc at 90% of the Ceiling, rec. 3 ';

10 min - General Stretching and Vertebral Column Discharge.

12th WORKSHOP AFTERNOON:

20 min - Tactical heating with ball;

10 min - Speed ​​and Coordination (3 coordinative circuits to be performed at maximum speed, 3x3 rec 30 ")

20 min - Intense Theme Balls and Matches (4vs4 - 5vs5 - Cage etc.);

30 min - Match 11vs11 half court

10 min - General Stretching and Vertebral Column Discharge.

13TH THURSDAY MORNING TRAINING:

10 min - Proprioceptivity (Routes with tablets, Skimmy, Fitball etc.);

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;

05 min - Speed ​​for Force Transformation (3 circuits of speed to do 3 times each rec 45 ")

20 min - High Intensity Ball Exercises;

14th THURSDAY AFTERNOON TRAINING:

15 min - Dry heating with joint mobility;

05 min - Calves Stretching, Quadriceps, Biceps Femoral, Adductor (1 x 20 ");

10 min - Rapidity and Psychokinetic (3 circuits with changes of direction and braking based on external visual, tactile and auditory stimuli to be performed 3 times each rec 45 ”);

60 min - Match 11vs11 across the board (3 times of 20 ');

10 min - General Stretching and Vertebral Column Discharge.

15th FRIDAY WORKOUT:

10 min - Core Stability (30 "Working and 30" Recovery);

Abdominals Forward;

Pelvic Bridge Isometric (bridge for buttocks and flexors);

Inverse Abdominals;

Pelvic Bridge Dynamic (bridge for buttocks and flexors);

Eccentric abdominals (climbing with the help of hands, very slow descent);

Pelvic Bridge on heel Isometric (flexor bridge on the heels);

Abdominals Crossed;

Abdominal Abdominals;

Isometric Inverse Bridge for Abdominal (Abdominal Plank);

Lumbar on the ground;

Right and Left Isometric Lateral Bridge (Abdominal Plank Right and Left);

Spinal to Earth;

Superman (on all fours stretching right arm and left leg simultaneously and vice versa);

Eccentric Flexors;

Isometric adductors with ball;

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 - High Intensity Ball Exercises;

25 min - Aerobic power

Stroke in Fc - 3 series of 4 'keeping the Fc at 90% of the Ceiling, rec. 3 ';

10 min - General Stretching and Vertebral Column Discharge.

16TH FRIDAY AFTERNOON TRAINING:

90 min - Exhaust training in the swimming pool.

17th SATURDAY MORNING TRAINING:

10 min - Proprioceptivity (Routes with tablets, Skimmy, Fitball etc.);

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;

20 min - Pre-Match Tactical Finishing (11vs0 and free kicks);

10 min - General Stretching and Vertebral Column Discharge.

18TH SATURDAY AFTERNOON TRAINING:

90 min - Friendly;

10 min - General Stretching and Vertebral Column Discharge.

SUNDAY:

Rest.