Edited by Dr. Davide Sganzerla
Third week of athletic training Football, Excellence Category
19th WORKOUT MONDAY:
10 min - Core Stability (30 ”of work and 30” of recovery);
Abdominals Forward;
Pelvic Bridge Isometric (bridge for glutes and flexors);
Reverse abdominals;
Dynamic Pelvic Bridge (bridge for buttocks and flexors);
Eccentric abdominals (ascent with the help of hands, very slow descent);
Pelvic Bridge on the heels Isometric (bridge for flexors on the heels);
Crisscross Abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Lumbar to the ground;
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Spinal taps to the ground;
Superman (on all fours, stretching right arm and left leg at the same time and vice versa);
Eccentric Flexors;
Adductors with ball Isometric;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
05 min - Speed (3 speed circuits with direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic PowerRace in Fc:
1 series of 4 "keeping the HR at 90% of the ceiling, rec. 3";
2 series of 8 "alternating 2" Fc at 70% and 2 "Fc at 90% of the ceiling, rec 3";10 min - General Stretching and Spine Relief.
20TH WORKOUT TUESDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Fitball etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
15 min - Explosive Force Circuit with Overloads (fast repetitions with slow return);
a) Calf with Dumbbells (Calves) 3 X 06 rec 45 " b) 90 ° Barbell Squat 3 X 06 rec 45 " c) Adductors with Elastic 3 X 06 rec 45 " d) Forward lunges on proprioceptive board 3 X 06 rec 45 " e) Ground Bridge with Handlebar (Flexors) 3 X 06 rec 45 " 05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
21st WORKOUT WEDNESDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
22 ° WORKOUT THURSDAY:
10 min - Core Stability (30 ”of work and 30” of recovery);
Abdominals Forward;
Pelvic Bridge Isometric (bridge for glutes and flexors);
Reverse abdominals;
Dynamic Pelvic Bridge (bridge for buttocks and flexors);
Eccentric abdominals (ascent with the help of hands, very slow descent);
Pelvic Bridge on the heels Isometric (bridge for flexors on the heels);
Crisscross Abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Lumbar to the ground;
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Spinal taps to the ground;
Superman (on all fours, stretching right arm and left leg at the same time and vice versa);
Eccentric Flexors;
Adductors with ball Isometric;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
05 min - Speed (3 speed circuits with direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic PowerRace in Fc:
1 series of 4 "keeping the HR at 90% of the ceiling, rec. 3";
2 series of 8 "alternating 2" Fc at 70% and 2 "Fc at 90% of the ceiling, rec 3";10 min - General Stretching and Spine Relief
23rd TRAINING FRIDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Fitball etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
15 min - Explosive Force Circuit with Overloads (fast repetitions with slow return);a) Calf with Dumbbells (Calves) 3 X 06 rec 45 " b) 90 ° Barbell Squat 3 X 06 rec 45 " c) Adductors with Elastic 3 X 06 rec 45 " d) Forward lunges on proprioceptive board 3 X 06 rec 45 " e) Ground Bridge with Handlebar (Flexors) 3 X 06 rec 45 " 05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
24TH WORKOUT SATURDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
SUNDAY:
Rest.
Fourth week of athletic training Football, Excellence Category
25th WORKOUT MONDAY:
10 min - Core Stability (30 ”of work and 30” of recovery);
Abdominals Forward;
Pelvic Bridge Isometric (bridge for glutes and flexors);
Reverse abdominals;
Dynamic Pelvic Bridge (bridge for buttocks and flexors);
Eccentric abdominals (ascent with the help of hands, very slow descent);
Pelvic Bridge on the heels Isometric (bridge for flexors on the heels);
Crisscross Abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Lumbar to the ground;
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Spinal taps to the ground;
Superman (on all fours, stretching right arm and left leg at the same time and vice versa);
Eccentric Flexors;
Adductors with ball Isometric;15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
05 min - Speed (3 speed circuits with direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;
20 min - Aerobic Power:Intermittent:
groups divided according to the test
m based on 110% of Maximum Aerobic Speed
(e.g. vam 100% = 5m / s then vam 110% = 5.5m / s)
2x8 "of 55m in 10" recovery 20 "rec. 4" (stretching and dribbling);10 min - General Stretching and Spine Relief.
26TH WORKOUT TUESDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Fitball etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
15 min - Explosive Force Circuit;a) Calf with Dumbbells (Calves) 3 X 06 rec 45 " b) 90 ° Barbell Squat 3 X 06 rec 45 " c) Adductors with Elastic 3 X 06 rec 45 " d) Forward lunges on proprioceptive board 3 X 06 rec 45 " e) Ground Bridge with Handlebar (Flexors) 3 X 06 rec 45 " 05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
27TH WEDNESDAY WORKOUT:
10 min - Abdominals and Upper Part (30 ”of Work and 30” of Recovery);
Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
05 min - Speed (3 speed circuits with direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;15 min - Aerobic Power:
Intermittent:
groups divided according to the test
m based on 105% of Maximum Aerobic Speed
(e.g. vam 100% = 5m / s then vam 105% = 5.25m / s)
2x5 "of 52.5m in 10" recovery 15 "rec. 4" (stretching and dribbling);10 min - General Stretching and Spine Relief.
28TH WORKOUT THURSDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Fitball etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
15 min - Explosive Force Circuit;a) Calf jump (Calves) 3 X 06 rec 45 " b) Squat jump 3 X 06 rec 45 " c) Adductors with Elastic 3 X 06 rec 45 " d) Step Jump 3 X 06 rec 45 " e) Fall from Cube 40cm knee angle 90 ° (Flexors) 3 X 06 rec 45 " 05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
29th TRAINING FRIDAY:
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
05 min - Rapidity and Psychokinetics (3 circuits with changes of direction and braking based on external visual, tactile and auditory stimuli to be performed 3 times each rec 45 ”);
30 min - 11vs0 Tactics Practice (as a pre-match refinement);
10 min - Free game 11vs11 reduced field;
10 min - General Stretching and Spine Relief.
SATURDAY:
Rest.
30TH WORKOUT SUNDAY:
90 min - 1st Cup Match;
10 min - General Stretching and Spine Relief.
More articles on "Athletic Football Preparation - Excellence - Week 3 and 4"
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