By Dr. Davide Sganzerla
| WEDNESDAY DECEMBER 01 | |||
| 10min - Core Stability | |||
| 05min - Top and Bottom heating on site | |||
| 45min - Strength Circuit in Gym | |||
| chest press | 3x12 | ||
| bench lunges | 3x6 | ||
| vertical traction | 3x12 | ||
| press + 4squat jump | 3x6 | ||
| push down | 3x12 | ||
| calf c / man + 4calf jump | 3x6 | ||
| low cable curl | 3x12 | ||
| free crunch | 3xmax | ||
| adductor machine | 3x6 | ||
| shoulder press | 3x12 | ||
| easy power + sinks | 2x4 | ||
| side lunges on the bench | 2x4 | ||
| 10min - Technical Heating | |||
| 20min - Possession Ball | |||
| 20min - 5vs5 game | |||
| 10min - Stretching and Unloading Column | |||
| THURSDAY 02 DECEMBER | |||
| 15min - Technical Heating | |||
| 10min - Speed and Coordination | |||
| 5 routes x 2 rip | |||
| 20min - Match 11vs11 | |||
| 20min - Match 11vs11 | |||
| 20min - Match 11vs11 | |||
| 10min - Differentiated | |||
| FRIDAY DECEMBER 03 | |||
| 10min - Handball Heating | |||
| 10min - Psychokinetic | |||
| square with 4num equal shot / disp | |||
| 6 repetitions | |||
| 20min - Tactical work | |||
| 20min - Free Game | |||
| 10min - Punishment and Shooting | |||
| SATURDAY, DECEMBER 04 | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| SATURDAY, DECEMBER 04 | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| MONDAY, DECEMBER 06 | |||
| WHO PLAYED: | |||
| 15min - Posture and Guided Stretching | |||
| 15min - Aerobic Capacity | |||
| 15 'fc 70% | |||
| 05min - Free Stretching | |||
| WHO DID NOT PLAY | |||
| 20min - Tactical Technical Heating | |||
| 10min - Speed on Over | |||
| 20min - Tactical Exercise | |||
| 15min - Free Game | |||
| 10min - Differentiated | |||
| TUESDAY DECEMBER 07 |
| 05min - Free Aerobic Heating |
| 15min - Tactical Finishing |
| 05min - Speed with Speed Ladder (6rip) |
| 20min - Place Kicks |
| WEDNESDAY DECEMBER 08 | |||
| 30min - Finishing with set pieces | |||
| 90min - Match | |||
| Legnago Salus - Virtus Vecomp Vr | |||
| THURSDAY DECEMBER 09 | |||
| WHO PLAYED: | |||
| 15min - Dry heating with joint mobility | |||
| 30min - 11vs0 | |||
| 10min - Aerobic Capacity | |||
| 10 'fc 70% | |||
| 15min - Stretching and Posture | |||
| WHO DID NOT PLAY | |||
| 15min - Dry heating with joint mobility | |||
| 05min - Rapidity on Chinese people | |||
| 30min - 11vs0 | |||
| 30min - Match vs Juniores | |||
| 10min - Differentiated | |||
| FRIDAY DECEMBER 10TH | |
| 20min - Tactical heating | |
| 10min - Psychokinetic | |
| fitboxe and kickboxe on posts | |
| with sprint 10m | |
| 6rip (3 + 3 feet) | |
| 20min - Tactical Exercise | |
| 20min - Free Game | |
| SUNDAY DECEMBER 12th | |||
| 90min - Match | |||
| Solbiatese - Legnago Salus | |||
| TUESDAY DECEMBER 14th | |||
| 15min - Tactical heating | |||
| 10min - Speed / Coordination / Proprioceptivity | |||
| 6 rip. | 6m physical contact | ||
| 6m skip on over | |||
| 6m sprint | |||
| 30min - Intense Tactical Work with Ball | |||
| 20min - Intense game | |||
| 10min - Stretching and Unloading Column | |||
| 10min - Technique with young people | |||
| WEDNESDAY DECEMBER 15th | |||
| 10min - Core Stability | |||
| 05min - Top and Bottom heating on site | |||
| 45min - Strength fast circuit in the Gym | |||
| chest press | 2x8 | ||
| bench lunges | 2x4 | ||
| vertical traction | 2x8 | ||
| press + 4squat jump | 2x8 | ||
| push down | 2x8 | ||
| calf c / man + 4calf jump | 2x8 | ||
| low cable curl | 2x8 | ||
| free crunch | 3xmax | ||
| adductor machine | 2x8 | ||
| shoulder press | 2x8 | ||
| easy power + sinks | 2x8 | ||
| 10min - Technical Heating | |||
| 20min - Possession Ball | |||
| 10min - Stretching and Unloading Column | |||
| THURSDAY DECEMBER 16th | |||
| 15min - Zig-Zag Aerobic Heating | |||
| 10min - Speed and Coordination | |||
| 10rip on speed ladder | |||
| 20min - Match 11vs11 | |||
| 20min - Match 11vs11 | |||
| 20min - Match 11vs11 | |||
| 10min - Differentiated | |||
| FRIDAY DECEMBER 17th | |||
| 10min - Handball Heating | |||
| 20min - Tactical work | |||
| 10min - Psychokinetic | |||
| 4 rips on 4 over + sprint 10m | |||
| 4 rips on 1 over + sprint on right / left 1/2 whistles | |||
| 20min - Free Game | |||
| SUNDAY 19 DECEMBER | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| TUESDAY DECEMBER 21 |
| 10min - Aerobic heating |
| 20min - Yo Yo Endurance Test |
| 20min - Free Game |
| WEDNESDAY 22 DECEMBER |
| 10min - Bike heating |
| 10min - Woodland Test |
| 20min - Strength Lower Inferior |
| 20min - Free Game |
| THURSDAY DECEMBER 23rd | |
| REST | |
| MONDAY 27 DECEMBER | |||
| 20min - Tactical heating | |||
| with joint mobility | |||
| 10min - Possession Ball | |||
| 05min - Aerobic power | |||
| 1 '+ 4' fc 90% | |||
| 10min - Possession Ball | |||
| 05min - Aerobic power | |||
| 1 '+ 4' fc 90% | |||
| 15min - Possession Ball | |||
| 05min - Stretrching | |||
| TUESDAY DECEMBER 28 (morning) | |
| 10min - Core Stability | |
| 05min - Upper and Lower Free Part Heating | |
| 35min - Gym Circuit Force | |
| 3x12 high part | |
| 3x6 lower part | |
| 05min - Aerobic heating | |
| 20min - Speed Transformation Force | |
| 6 x skip on 5 + 5 over | |
| 12 x technical gesture + 10m shot | |
| 6 x athletic gesture + 5m shot | |
| 6 x athletic gesture + 10m shot | |
| TUESDAY DECEMBER 28th (afternoon) | |||
| 15min - Technical Heating | |||
| 10min - Intense Tactical Exercise | |||
| 10min - Possession of 4vs2 ball with sides | |||
| 2 'work 2' rec | |||
| 20min - Tactical Match | |||
| 20min - Free Game | |||
| WEDNESDAY DECEMBER 29th | |||
| 20min - Tactical heating | |||
| with joint mobility | |||
| 10min - Possession Ball | |||
| 05min - Aerobic power | |||
| 1 '+ 4' fc 90% | |||
| 10min - Possession Ball | |||
| 05min - Aerobic power | |||
| 1 '+ 4' fc 90% | |||
| 25min - Free Game | |||
| THURSDAY DECEMBER 30 (afternoon) |
| 90min - Friendly vs Monselice |
| SUNDAY 02 JANUARY | |||
| 15min - Tactical heating with joint mobility | |||
| 15min - Possession Ball | |||
| 05min - Stretching | |||
| 10min - Speed | |||
| 2x4 routes with 3 Chinese boys + 5m sprint | |||
| 15min - 10 vs 6 | |||
| 20min - Match | |||
| MONDAY 03 JANUARY | |||
| 15min - Tactical heating with joint mobility | |||
| 15min - Possession Ball | |||
| 05min - Stretching | |||
| 10min - Psychokinetic | |||
| 4x 4-call on 4 colors + sprint 5m | |||
| 20min - Match | |||
| TUESDAY 04 JANUARY | |||
| 10min - Aerobic heating | |||
| 15min - Tactics 11vs0 | |||
| 10min - Place Kicks | |||
| 05min - Speed on Speed Ladder | |||
| x 6 repetitions | |||
| 15min - Match | |||
| WEDNESDAY 05 JANUARY |
| 90min - Legnago Salus vs Olginatese |
| THURSDAY 06 JANUARY | |
| 15min - Joint Mobility Heating (6paletti) | |
| 05min - Free Streetching and Slanci | |
| 05min - Speed x 6 repetitions | |
| WHO PLAYED | WHO DID NOT PLAY |
| 20min - Ball technique | 04min - intermit 10:10 50m |
| rec 3 ' | |
| 10min - Fc 75% | 05min - intermit 10:15 54m |
| rec 3 ' | |
| 05min - Stretching | 05min - intermit 10:20 58m |
| 10min - Ball technique | |
| 15min - 4vs4 game | |
| FRIDAY 07 JANUARY | |||
| 15min - Tactical heating with joint mobility | |||
| 15min - Possession Ball | |||
| 05min - Stretching | |||
| 10min - Psychokinetic | |||
| 6 reps on blue / yellow pole + sprint | |||
| 20min - Match | |||
| SATURDAY 08 JANUARY | |||
| 10min - Aerobic heating | |||
| 15min - Tactics 11vs0 | |||
| 05min - Speed on Speed Ladder | |||
| x 6 repetitions | |||
| 10min - Shoots | |||
| 05min - Place kicks | |||
| SUNDAY 09 JANUARY |
| 90min - Alzano Cene vs Legnago Salus |
| TUESDAY JANUARY 11th | |||
| 20min - Tactical heating | |||
| 05min - Speed and Aerobic Capacity | |||
| 3 x 6 paths on 100m + extension 50m | |||
| 20min - Possession Ball | |||
| 4 x 3 'of 5vs5 with 10 sides rec 3' | |||
| 05min - Speed and Aerobic Capacity | |||
| 3 x 6 paths on 100m + extension 50m | |||
| 20min - Intense game | |||
| 06min - Aerobic power (who has not played) | |||
| 25 "slow + 5" shot | |||
| 50 "slow + 10" stretch | |||
| 10min - Technique with young people | |||
| 05min - Differentiated | |||
| WEDNESDAY 12 JANUARY | |||
| 10min - Core Stability | |||
| 05min - Top and Bottom heating on site | |||
| 45min - Explosive Strength Circuit in the Gym | |||
| chest press | 2x8 | ||
| bench lunges | 2x4 | ||
| vertical traction | 2x8 | ||
| press + 4squat jump | 2x8 | ||
| push down | 2x8 | ||
| calf c / man + 4calf jump | 2x8 | ||
| low cable curl | 2x8 | ||
| free crunch | 3xmax | ||
| adductor machine | 2x8 | ||
| shoulder press | 2x8 | ||
| easy power + sinks | 2x8 | ||
| 15min - Technical Heating | |||
| 20min - Intense Tactical Work with 6vs4 Ball | |||
| 20min - Free Game | |||
| THURSDAY 13 JANUARY | |
| 15min - Zig-Zag Aerobic Heating | |
| 10min - Speed and Coordination | |
| 3 x 3 routes with sprint | |
| 10min - 6vs4 | |
| 15min - Match 11vs11 | |
| 15min - Match 11vs11 | |
| 15min - Match 11vs11 | |
| 10min - Differentiated | |
| FRIDAY JANUARY 14 | |||
| 10min - Handball Heating | |||
| 20min - Tactical Work 11vs0 | |||
| 10min - Psychokinetic | |||
| 6 rip skip + sprint on 4 colors | |||
| 20min - Tactical Work 11vs4 | |||
| 15min - Free Game | |||
| SUNDAY, JANUARY 16th | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| TUESDAY 18 JANUARY | |||
| 10min - Dry Heating (3 routes) | |||
| 05min - Speed / Coordination / Proprioceptivity | |||
| 3rip x 3 steps | 6m physical contact | ||
| 6m skip / kicked back / down | |||
| 20min - 1vs1 (from right, from center, from left) | |||
| tot 15 times | |||
| 20min - 3vs3 (tot 6 times) | |||
| 05min - Aerobic power | |||
| 04 'fc 90% | all | ||
| rec 2 ' | |||
| 04 'fc 90% | who has not played | ||
| WEDNESDAY 19 JANUARY | |||
| 10min - Core Stability | |||
| 05min - Top and Bottom heating on site | |||
| 45min - Strength Circuit in Gym | |||
| chest press | 3x12 | ||
| bench lunges | 3x6 | ||
| vertical traction | 3x12 | ||
| press + 4squat jump | 3x6 | ||
| push down | 3x12 | ||
| calf c / man + 4calf jump | 3x6 | ||
| low cable curl | 3x12 | ||
| free crunch | 3xmax | ||
| adductor machine | 3x6 | ||
| shoulder press | 3x12 | ||
| easy power + sinks | 2x4 | ||
| side lunges on the bench | 2x4 | ||
| 15min - Technical Heating | |||
| 20min - Tactical Ball possession | |||
| 15min - Game 6vs4 | |||
| 15min - Free Game | |||
| THURSDAY 20 JANUARY | |||
| 15min - Zig-Zag Aerobic Heating | |||
| 10min - Speed and Coordination | |||
| 5 x 2 paths with sprint | |||
| 10min - 6vs4 | |||
| 15min - Match 11vs11 | |||
| 15min - Match 11vs11 | |||
| 15min - Match 11vs11 | |||
| 10min - Differentiated | |||
| FRIDAY 21 JANUARY | |||
| 10min - Handball Heating | |||
| 20min - Tactical Work 11vs0 | |||
| 10min - Psychokinetic | |||
| 6 rip skip + sprint + skip + sprint dx / sx | |||
| 20min - Tactical Work 11vs4 | |||
| 15min - Free Game | |||
| SATURDAY 22 JANUARY | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| TUESDAY 25th JANUARY | |||
| 20min - Tactical Technical c / ball heating | |||
| with 4 steps of joint mobility | |||
| 05min - Speed / Coordination / Proprioceptivity | |||
| 6 rip | 10m physical contact | ||
| 5m skip / kicked back / low on over | |||
| 5m sprint | |||
| 20min - Possession Ball | |||
| 20min - Intense exercises with Palla | |||
| 20min - Intense theme games | |||
| 05min - Stretching | |||
| WEDNESDAY, 26 JANUARY | ||
| 10min - Core Stability | ||
| 05min - Top and Bottom heating on site | ||
| 45min - Strength Circuit in Gym | ||
| chest press | 3x12 | |
| bench lunges | 3x6 | |
| vertical traction | 3x12 | |
| press + 4squat jump | 3x6 | |
| push down | 3x12 | |
| calf c / man + 4calf jump | 3x6 | |
| low cable curl | 3x12 | |
| free crunch | 3xmax | |
| adductor machine | 3x6 | |
| shoulder press | 3x12 | |
| easy power + sinks | 2x4 | |
| side lunges on the bench | 2x4 | |
| 15min - Technical Heating | ||
| 20min - Tactical Ball possession | ||
| 15min - Game 6vs4 | ||
| 15min - Free Game | ||
| THURSDAY 27 JANUARY | |||
| 15min - Zig-Zag Aerobic Heating | |||
| 10min - Speed and Coordination | |||
| 5 x 2 paths with sprint | |||
| 10min - 6vs4 | |||
| 15min - Match 11vs11 | |||
| 15min - Match 11vs11 | |||
| 15min - Match 11vs11 | |||
| 10min - Differentiated | |||
| FRIDAY JANUARY 28 | |||
| 10min - Handball Heating | |||
| 10min - Psychokinetic | |||
| 7x groups of 3 commands 1 | |||
| yellow or blue / right or left | |||
| 15min - Tactical C / Ball exercise | |||
| 20min - Match | |||
| 10min - Punishment and Shooting | |||
| SATURDAY 29 JANUARY | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| TUESDAY FEBRUARY 01 | |||
| 20min - Tactical Technical c / ball heating | |||
| with 4 steps of joint mobility | |||
| 10min - Intense Exercise with Ball | |||
| 05min - Aerobic power | |||
| ccvv 05 '5m-10m-15m-20m | |||
| 20min - Possession Ball | |||
| 05min - Speed over 3m | |||
| 20min - Intense exercises with Palla | |||
| 20min - Intense theme games | |||
| WEDNESDAY 02 FEBRUARY | |||
| 10min - Core Stability | |||
| 05min - Top and Bottom heating on site | |||
| 45min - Strength Circuit in Gym | |||
| chest press | 3x12 | ||
| bench lunges | 3x6 | ||
| vertical traction | 3x12 | ||
| press + 4squat jump | 3x6 | ||
| push down | 3x12 | ||
| calf c / man + 4calf jump | 3x6 | ||
| low cable curl | 3x12 | ||
| free crunch | 3xmax | ||
| adductor machine | 3x6 | ||
| shoulder press | 3x12 | ||
| easy power + sinks | 2x4 | ||
| side lunges on the bench | 2x4 | ||
| 15min - Technical Heating | |||
| 20min - Tactical Ball possession | |||
| 15min - 5vs5 game with banks | |||
| 15min - Free Game | |||
| THURSDAY FEBRUARY 03 | ||
| 15min - Zig-Zag Aerobic Heating | ||
| 10min - Speed and Coordination | ||
| 5 x 2 paths with sprint | ||
| 10min - 6vs4 | ||
| 15min - Match 11vs11 | ||
| 15min - Match 11vs11 | ||
| 15min - Match 11vs11 | ||
| 10min - Differentiated | ||
| FRIDAY 04 FEBRUARY | |||
| 10min - Handball Heating | |||
| 10min - Psychokinetic | 2 yellow-blue poles | ||
| 2x inner turn from the color called | |||
| 2xgiro external from the color called | |||
| 2x 8 from the color called | |||
| 15min - Tactical C / Ball exercise | |||
| 20min - Match | |||
| 10min - Punishment and Shooting | |||
| SUNDAY, FEBRUARY 06 | |||
| 35min - Tactical Finishing and Place Kicks | |||
| 05min - Speed with Speed Ladder (x6) |
| MONDAY FEBRUARY 07 | |||
| 15min - Aerobic Dry Heating | |||
| 3 routes with mobility x 4 ' | |||
| stretching and momentum | |||
| WHO PLAYED | |||
| 10min - aerobic capacity | |||
| fc 70% | |||
| 10min - postures and abdominals | |||
| WHO DID NOT PLAY | |||
| 20min - Intense exercise with ball | |||
| 20min - Themed game | |||
| 10min - Technique with young people | |||
| TUESDAY FEBRUARY 08 |
| 20min - Tactical heating |
| 05min - Speed on Speed Ladder (x6 rip) |
| 20min - Tactics 11vs7 |
| 15min - Match |
| 15min - Place Kicks |
| WEDNESDAY 09 FEBRUARY | ||||||
| RECOVERY | ||||||
| Voghera - Legnago | ||||||
| FRIDAY FEBRUARY 11TH | |||
| 20min - Heating with ball | |||
| 10min - Speed | |||
| 5 routes to repeat 2 times | |||
| 15min - Tactical C / Ball exercise | |||
| 20min - Match | |||
| 10min - Punishment and Shooting | |||
| SATURDAY 12 FEBRUARY |
| 20min - Tactical heating |
| 05min - Speed on Speed Ladder (x6 rip) |
| 20min - Tactics 11vs0 |
| 15min - Place Kicks |
| TUESDAY FEBRUARY 15 | |||
| 20min - Tactical Heating Mr. | |||
| alternating joint mobility | |||
| 05min - Capacity and Aerobic Power | |||
| 5 'fc 92% who didn't play | |||
| 5 'fc 70% who has laid | |||
| 20min - Possession Ball | |||
| 10vs8 | |||
| 05min - Capacity and Aerobic Power | |||
| 5 '15m + 15m shot + 40m slow travel | |||
| who has not played | |||
| 5 'fc 70% who has laid | |||
| 20min - Free Game | |||
| FRIDAY FEBRUARY 18 | ||
| 10min - Core Stability | ||
| 05min - Top and Bottom heating on site | ||
| 45min - Strength Circuit in Gym | ||
| chest press | 3x12 | |
| bench lunges | 3x6 | |
| vertical traction | 3x12 | |
| press + 4squat jump | 3x6 | |
| push down | 3x12 | |
| calf c / man + 4calf jump | 3x6 | |
| low cable curl | 3x12 | |
| free crunch | 3xmax | |
| adductor machine | 3x6 | |
| shoulder press | 3x12 | |
| easy power + sinks | 2x4 | |
| side lunges on the bench | 2x4 | |
| 15min - Technical Heating | ||
| 30min - Free Game | ||
| SATURDAY 19 FEBRUARY | |
| 90min - Friendly vs Porto Legnago | |
| Aerobic power for those who do not play | |
| 04 'intermittent 10:10 105% vam (52m) | |
| rec 3 ' | |
| 05 'intermittent 10:15 110% vam (55m) | |
| rec 3 ' | |
| 06 'intermittent 10:20 115% vam (58m) | |
| TUESDAY FEBRUARY 22 | |||
| 20min - Tactical Heating with Articular Mobility | |||
| 10min - Intense Tactical Exercise with Ball | |||
| 10min - Speed / Coordination / Proprioceptivity | |||
| x6rip | skip on over | ||
| x6rip | 6step 4m alternating skip | ||
| and leap with physical contact | |||
| 30min - Game 6vs4 | |||
| 05min - Aerobic power | |||
| 05 'ccvv 25 "L + 05" V | |||
| 30min - Match | |||
| 10min - Stretching and Unloading Column | |||
| WEDNESDAY FEBRUARY 23 | |||
| 10min - Top and Bottom heating on site | |||
| 45min - Strength Circuit in Gym | |||
| chest press | 3x12 | ||
| bench lunges | 3x6 | ||
| vertical traction | 3x12 | ||
| press + 4squat jump | 3x6 | ||
| push down | 3x12 | ||
| calf c / man + 4calf jump | 3x6 | ||
| low cable curl | 3x12 | ||
| free crunch | 3xmax | ||
| adductor machine | 3x6 | ||
| shoulder press | 3x12 | ||
| easy power lunges | 3x6 | ||
| 15min - Technical Heating | |||
| 15min - Intense Ball Possessions | |||
| 30min - Intense game | |||
| 10min - Stretching and Unloading Column | |||
| THURSDAY FEBRUARY 24 | |
| 20min - Technical and Aerobic Heating | |
| 10min - Tactical Exercise | |
| 50min - 3-stroke game of 15 ' | |
| 15min - Differentiated | |
| technique - shots - speed | |
| 10min - Stretching and Unloading Column | |
| FRIDAY FEBRUARY 25 | |||
| 15min - Handball Heating | |||
| 10min - Intense Tactical Exercise | |||
| 10min - Psychokinetic | |||
| a vs b front sprint 5m + skip | |||
| a decides where to go b pursues | |||
| 6 repetitions | |||
| 20min - Match | |||
| 10min - Punishment and Shooting | |||
| SUNDAY FEBRUARY 27 |
| 35min - Tactical Finishing and Place Kicks |
| 05min - Speed with Scaletta (6 rips) |
