By Dr. Davide Sganzerla
Below is an example of the tables relating to the summer athletic training of the Legnago Salus team, which plays in the D series in the 2010-2011 season.
1ST TRAINING - WEDNESDAY JULY 21st
30 '- skin test;
20 '- Technical Heating with balls and tennis balls alternated with Physical Exercises of Articulating and Stretching Mobility;
30 '- Collective Tactics;
10 '- Theme Party;
15 '- Aerobic Capacity (15' of Slow Run in Aerobic Regime FC 70% Ma x);
15 '- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Discharge).
2nd TRAINING - THURSDAY 22 JULY
20 '- Technical Heating with balls and tennis balls alternated with Physical Exercises of Articulating and Stretching Mobility;
30 '- Collective Tactics;
20 '- Work in 2 groups: Defensive Line Tactical Work with Mr;
Technical Work of Steps and Dribbles with Prof;
15 '- Aerobic Capacity (15' made up of 2 'of Aerobic Slow Run FC 70% alternating with 30 "extension);
15 '- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Discharge).
3rd TRAINING - FRIDAY JULY 23rd
20 '- Technical Heating with balls and tennis balls alternated with Physical Exercises of Articulating and Stretching Mobility;
20 '- Collective Tactics;
15 '- Theme Game 6 vs 6 (5 Step from 1'30 ", recovery 1'30");
20 '- Work in 2 groups: Defensive Line Tactical Work with Mr;
Technical Work of Steps and Dribbles with Prof;
15 '- Aerobic Capacity (15' composed of 3 'of Slow Aerobic FC Travel 70% alternated with 1' of extension);
10 '- Stretching and Back Discharge.
4th TRAINING - SATURDAY JULY 24th
60 '- YO YO INTERMITTENT ENDURANCE TEST (2 groups)
20 '- Tactical Technical Heating alternated with Physical Exercises of Articular and Stretching Mobility;
20 '- Work in 2 groups: Defensive Line Tactical Work with Mr;
Technical Work of Steps and Dribbles with Prof;
15 '- Theme Party;
15 '- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Discharge).
5th TRAINING - MONDAY JULY 26 (morning)
30 '- Explosive Strength Test with Woodland Platform;
20 '- Tactical Technical Heating alternated with Physical Exercises of Articular and Stretching Mobility;
20 '- Tactical Exercise;
20 '- Work in 2 groups: Defensive Line Tactical Work with Mr;
30 '- Aerobic power:
2 'FC 70% + 4' FC 90% + 2 'recovery + 4' FC 90% + 2 'recovery + 4' FC 90% + 6 'FC 70%;
10 '- Stretching and Back Discharge.
6th TRAINING - MONDAY, JULY 26th (afternoon)
30 '- Work in 2 groups: Proprioceptivity on Tablets with Mr;
Construction Force High Party with Prof;
| Stress relievers with a flat bench | 3 x 12 rec 30 "; | |
| Rower with Handlebar | 3 x 12 rec 30 "; | |
| Lateral risers with dumbbells | 3 x 12 rec 30 "; | |
| Curl with Alternate Dumbbells | 3 x 12 rec 30 "; | |
| French Press with Dumbbells | 3 x 12 rec 30 "; |
20 '- Tactical Technical Heating alternated with Physical Exercises of Articular and Stretching Mobility;
10 '- Speed: 5 shots on 5m and 5 shots on 8m recovery 30 "between shots and 2' between series;
15 '- Match 11 vs 11;
10 '- Technique of Ball Technique;
15 '- Match 11 vs 11;
10 '- Stretching and Back Discharge.
7th TRAINING - TUESDAY JULY 27 (morning)
20 '- Tactical Heating alternated with Physical Mobility and Stretching Exercises;
05 '- Speed: 10 repetitions over over bass;
20 '- Mr Tactical Exercise;
60 '- Work in 2 groups: Tactics with Mr;
Resistant Strength with Prof:
| Isometric Bipodalic Squat | 6 x 30 "rec 30"; | |
| Isometric Flexors with Elastic | 2 x 30 "rec 30"; | |
| Isometric Abductors with Elastic | 2 x 30 "rec 30"; | |
| Isometric Adductors with Elastic | 2 x 30 "rec 30"; | |
| Isometric calves | 2 x 30 "rec 30"; |
10 '- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Exhaust).
8th TRAINING - TUESDAY JULY 27th (afternoon)
30 '- Work in 2 groups: Proprioceptivity on Tablets with Mr;
Construction Force High Party with Prof;
| Stress relievers with a flat bench | 3 x 12 rec 30 "; | |
| Rower with Handlebar | 3 x 12 rec 30 "; | |
| Lateral risers with dumbbells | 3 x 12 rec 30 "; | |
| Curl with Alternate Dumbbells | 3 x 12 rec 30 "; | |
| French Press with Dumbbells | 3 x 12 rec 30 "; |
20 '- Psychokinetic Heating with Ball;
10 '- Speed: 10 repetitions on Speed Ladder recovery 30 ";
15 '- Match 11 vs 11;
10 '- Technique of Ball Technique;
15 '- Match 11 vs 11;
10 '- Stretching and Back Discharge.
9th TRAINING - WEDNESDAY, JULY 28 (morning)
30 '- Tactical Heating alternated with Physical Exercises of Articular and Stretching Mobility;
30 '- Mr Tactical Exercise;
30 '- Aerobic power: 2 x 8' of 1 'FC 90% alternated with 1' FC 70% recovery 4 'between the series;
10 '- Stretching and Back Discharge.
