Athletic Preparation Football, Promotion Category

Edited by Dr. Davide Sganzerla

Third week of athletic training Football, Promotion Category

13TH 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 Power

Race 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.

14TH 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 with Dumbbells 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.

15th WEDNESDAY WORKOUT:

90 min - Friendly;
10 min - General Stretching and Spine Relief.

16TH 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 Power

Race in Fc:

1 series of 4 "keeping the HR at 90% of the ceiling, rec. 3";
2 series of 6 "alternating 1" Fc at 70% and 1 "Fc at 90% of the ceiling, rec 3";

10 min - General Stretching and Spine Relief.

17th 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 with Dumbbells 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.

18th WORKOUT SATURDAY:

90 min - Friendly;
10 min - General Stretching and Spine Relief.

SUNDAY:
Rest.

Fourth week of athletic training Football, Promotion 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;
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.

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;

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.

21st WORKOUT WEDNESDAY:

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.

22 ° 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.

23rd 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 ");
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: