Edited by Dr. Davide Sganzerla
Fifth week of athletic training Football, Excellence Category
MONDAY:
Rest.
31st WORKOUT TUESDAY:
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 - Rapidity and Psychokinetics (3 circuits with changes of direction and braking on the basis of external visual, tactile and auditory stimuli to be performed 3 times each rec 45 ”);
15 min - Ball exercises performed at High Intensity;
15 min - 11vs0 Tactics Practice (as a pre-match refinement);
10 min - General Stretching and Spine Relief.
32TH WORKOUT WEDNESDAY:
90 min - 2nd Cup Match;
10 min - General Stretching and Spine Relief.
THURSDAY:
Rest.
33rd TRAINING FRIDAY:
10min - Proprioceptivity (Paths with Tablets, Skimmy, Bouncer etc.);
15min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05min - Stretching Calves, Quadriceps, Hamstrings, Adductors (1 x 20 ");
05 min - Rapidity and Psychokinetics (3 circuits with changes of direction and braking on the basis of external visual, tactile and auditory stimuli to be performed 3 times each rec 45 ”);
15 min - Ball exercises performed at High Intensity;
15 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
15 min - Free game 11vs11 reduced field;
10 min - General Stretching and Spine Relief.
SATURDAY:
Rest.
34th WORKOUT SUNDAY:
90 min - 3rd Cup Match;
10 min - General Stretching and Spine Relief.
Sixth week of athletic training Football, Excellence Category
MONDAY:
Rest.
35TH TRAINING TUESDAY:
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;
10 min - Aerobic Power: (V = sprint - L = slow running)CCVV 2 series of 4 "
1) 10m V + 10m L + 20m V + 20m L + 40m V + 40m L (rec 2 ")
2) 20m V + 20m L + 40m V + 40m L + 60m V + 60m L (rec 2 ")10 min - General Stretching and Spine Relief.
WEDNESDAY:
Rest.
36TH WORKOUT THURSDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Bouncer 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 ”);
15min - Elastic Force Circuit (30 "rec between repetitions - 2" between series);3 routes with changes of direction tot. 20m 2 series of 3 repetitions for each course:
- 5m + 5m + 10m (L shape);
- 5m + 5m + 5m (N shape);
- 5m + 3m + 3m + 5m (M shape);
05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
15 min - Ball exercises performed at High Intensity;
15 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
15 min - Free game 11vs11 reduced field;
10 min - General Stretching and Spine Relief.
37th 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 on the basis of external visual, tactile and auditory stimuli to be performed 3 times each rec 45 ”);
15 min - Ball exercises performed at High Intensity;
15 min - 11vs0 Tactics Practice (as a pre-match refinement);
10 min - General Stretching and Spine Relief.
SATURDAY:
Rest.
38th WORKOUT SUNDAY:
1st league match.
More articles on "Athletic Football Preparation - Excellence - 5th and 6th week"
- Athletic Football Preparation - Excellence - 3rd and 4th week
- Athletic Football Preparation - Excellence