By Dr. Davide Sganzerla
The program consists of a total of 25 training sessions divided into 5 weeks to play 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 direction changes);
Prevention (core stability - stretching - proprioception).
Used material:
Strength: carpets, balls, elastics, obstacles 50cm, over 8cm, circles, dumbbells and barbells;
Resistance: stopwatch, metric string, Chinese musicians, stereo, cd test;
Speed: Chinese people, posts, cones, circles;
Prevention: mats, proprioceptive tablets.
1st week of athletic training for First and Second category
1st MONDAY TRAINING:
10 min - Core Stability (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:
10 min - Proprioceptivity (Paths with Tablets, Skimmys, Bouncers, 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;
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:
10 min - Core Stability (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 ").
4th THURSDAY TRAINING:
10 min - Proprioceptivity (Paths with Tablets, Skimmys, Bouncers, 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;
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.
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);
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.
2nd week of athletic training for First and Second category
7th MONDAY TRAINING:
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.
8TH TRAINING TUESDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmys, Bouncers, 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;
a) Concentric calf (calves) | 3 X 30 " | rec 45 " | |
b) Squat 90 ° | 3 X 30 " | rec 45 " | |
c) Adductors with Elastic | 3 X 30 " | rec 45 " | |
d) Forward lunges | 3 X 30 " | rec 45 " | |
e) Ground Bridge (Flessori) | 3 X 30 " | 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.
9th WEDNESDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Vertebral Column Discharge.
10TH THURSDAY TRAINING:
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 8 '- 30 "slow and 30" stroke recovery extension 4' with stretching and dribbles;
10 min - General Stretching and Vertebral Column Discharge.
11th FRIDAY TRAINING:
10 min - Proprioceptivity (Paths with Tablets, Skimmys, Bouncers, 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;
a) Concentric calf (calves) | 3 X 30 " | rec 45 " | |
b) Squat 90 ° | 3 X 30 " | rec 45 " | |
c) Adductors with Elastic | 3 X 30 " | rec 45 " | |
d) Forward lunges | 3 X 30 " | rec 45 " | |
e) Ground Bridge (Flessori) | 3 X 30 " | 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.
12th SATURDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Vertebral Column Discharge.
SUNDAY: Rest.
Keep it going "