By Dr. Davide Sganzerla
The program consists of a total of 32 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, Promotion Category
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;
| a) Isometric calf on tablet (Calves) | 3 X 30 " | rec 30 " | |
| b) Isometric 90 ° Squat on tablets | 3 X 30 " | rec 30 " | |
| c) Adductors with Ball | 3 X 30 " | rec 30 " | |
| d) Monopodalic isometric squat on tablet | 3 X 30 " | rec 30 " | |
| e) Isometric Bridge on Fitball (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;
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;
| a) Isometric calf on tablet (Calves) | 3 X 30 " | rec 30 " | |
| b) Isometric 90 ° Squat on tablets | 3 X 30 " | rec 30 " | |
| c) Adductors with Ball | 3 X 30 " | rec 30 " | |
| d) Monopodalic isometric squat on tablet | 3 X 30 " | rec 30 " | |
| e) Isometric Bridge on Fitball (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) 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 preparation Football, Promotion 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 ");
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
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 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;
| a) Concentric calf (calves) | 3 X 10 | rec 45 " | |
| b) Squat 90 ° on proprioceptive tablets | 3 X 10 | rec 45 " | |
| c) Adductors with Elastic | 3 X 10 | rec 45 " | |
| d) Forward lunges on proprioceptive board | 3 X 10 | rec 45 " | |
| e) Ground bridge on fitball (Flexors) | 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.
9th WEDNESDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Vertebral Column Discharge.
10TH THURSDAY 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 ");
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
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.
11th FRIDAY 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;
| a) Concentric calf (calves) | 3 X 10 | rec 45 " | |
| b) Squat 90 ° on proprioceptive tablets | 3 X 10 | rec 45 " | |
| c) Adductors with Elastic | 3 X 10 | rec 45 " | |
| d) Forward lunges on proprioceptive board | 3 X 10 | rec 45 " | |
| e) Ground bridge on fitball (Flexors) | 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.
12th SATURDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Vertebral Column Discharge.
SUNDAY:
Rest.
