Athletic Preparation Football, Promotion Category

Edited by Dr. Davide Sganzerla

Fifth week of athletic training Football, Promotion Category

MONDAY:

Rest.

25th 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 - Rapidity and Psychokinetics (3 circuits with changes of direction and braking based on external visual stimuli,
tactile and auditory 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.

26TH WORKOUT WEDNESDAY:

90 min - 2nd Cup Match;
10 min - General Stretching and Spine Relief.

THURSDAY:

Rest.

27th 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 based on external visual stimuli,
tactile and auditory 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.

28th WORKOUT SUNDAY:

90 min - 3rd Cup Match;
10 min - General Stretching and Spine Relief.

Sixth week of athletic training Football, Promotion Category

MONDAY:

Rest.

29TH 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.

30TH TRAINING 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.

31st 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 stimuli,
tactile and auditory 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: