Athletic Football Preparation, Excellence Category

Edited by Dr. Davide Sganzerla

The program consists of a total of 38 training sessions divided into 6 weeks to be carried out before the start of the championship.
Training Means used:

Strength: (isometric - concentric - plyometric - elastic);
Resistance: (stroke in frequency, stroke with speed variations - intermittent);
Speed: (sprint in line - sprint with changes of direction);
Prevention: (core stabity - stretching - proprioceptivity).

Used material:

Strength: mats, balls, rubber bands, obstacles 50cm, over 8cm, hoops, dumbbells and barbells;
Resistance: stopwatch, metric chord, stereo, cd test, heart rate monitors;
Speed: markers, poles, cones, circles;
Prevention: mats, proprioceptive tablets, fitball.

First week of athletic training Football, Excellence Category

1st 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 ”);
30 min - Exercises with Ball carried out at Medium-High Intensity;
30 min - Power and Aerobic Capacity:

CCVV 2 series of 12 "- 2" slow run and 30 "recovery extension 4" with stretching and dribbling;

10 min - Calves, Quadriceps, Hamstrings, Adductors and Back Stretching (1 x 20 ”).

2nd 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 - Isometric Force Circuit;

a) Isometric calf on board (Calves) 3 X 30 " rec 30 " b) 90 ° isometric squat on tablets 3 X 30 " rec 30 " c) Adductors with Ball 3 X 30 " rec 30 " d) Isometric monopodalic squat on board 3 X 30 " rec 30 " e) Isometric Ground Bridge on Fitball (Flexors) 3 X 30 " rec 30 "

05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
30 min - Exercises with Ball carried out at High Intensity;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.

3rd WORKOUT WEDNESDAY:

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 ”);
30 min - Exercises with Ball carried out at Medium-High Intensity;
30 min - Power and Aerobic Capacity:

CCVV 2 series of 12 "- 2" slow run and 1 "recovery extension 4" with stretching and dribbling;

10 min - Calves, Quadriceps, Hamstrings, Adductors and Back Stretching (1 x 20 ”).

4th 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 - Isometric Force Circuit;

a) Isometric calf on board (Calves) 3 X 30 " rec 30 " b) 90 ° isometric squat on tablets 3 X 30 " rec 30 " c) Adductors with Ball 3 X 30 " rec 30 " d) Isometric monopodalic squat on board 3 X 30 " rec 30 " e) Isometric Ground Bridge on Fitball (Flexors) 3 X 30 " rec 30 "

05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
30 min - Exercises with Ball carried out at High Intensity;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.

5th TRAINING FRIDAY:

10 min - Dry heating with joint mobility;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
40 min - Work in 2 groups:

20 "- Test for Endurance (Yo Yo Endurance Test) with heart rate monitors for calculating Fc Max;
20 "- Blando Technical Work with ball;

15 min - 11vs0 Tactical Practice;
15 min - 11vs11 match reduced field;
10 min - General Stretching and Spine Relief.

6th WORKOUT SATURDAY

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

SUNDAY

Rest.

Second week athletic preparation Football, Excellence category

7TH 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 ”);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power

Running in FC - 4 series of 4 "keeping the HR at 90% of the ceiling, with rec. 3";

10 min - General Stretching and Spine Relief.

8TH WORKOUT MONDAY "AFTERNOON:

20 min - Tactical warm-up with ball;
10 min - Speed and Coordination (3 coordination circuits to be carried out at maximum speed, 3x3 rec 30 ")
20 min - Ball Possessions and Intense Theme Matches (4vs4 - 5vs5 - Cage etc.);
30 min - 11vs11 half court game
10 min - General Stretching and Spine Relief.

9TH 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 - Concentric Force Circuit;

a) Concentric Calf (Calves) 3 X 10 rec 45 " b) 90 ° squat on proprioceptive tablets 3 X 10 rec 45 " c) Adductors with Elastic 3 X 10 rec 45 " d) Forward lunges on proprioceptive board 3 X 10 rec 45 " e) Ground bridge on fitball (Flexors) 3 X 10 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;
10 min - General Stretching and Spine Relief.

10TH WORKOUT TUESDAY "AFTERNOON:

15 min - Dry heating with joint mobility;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
10 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 ”);
60 min - 11vs11 full court game (3 x 20 "halves);
10 min - General Stretching and Spine Relief.

11th WORKOUT WEDNESDAY MORNING:

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 ”);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power

Running in FC - 3 series of 4 "keeping the HR at 90% of the ceiling, with rec. 3";

10 min - General Stretching and Spine Relief.

12TH WORKOUT WEDNESDAY "AFTERNOON:

20 min - Tactical warm-up with ball;
10 min - Speed and Coordination (3 coordination circuits to be carried out at maximum speed, 3x3 rec 30 ")
20 min - Ball Possessions and Intense Theme Matches (4vs4 - 5vs5 - Cage etc.);
30 min - 11vs11 half court game
10 min - General Stretching and Spine Relief.

13TH TRAINING THURSDAY "MORNING:

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 - Concentric Force Circuit;

a) Concentric Calf (Calves) 3 X 10 rec 45 " b) 90 ° squat on proprioceptive tablets 3 X 10 rec 45 " c) Adductors with Elastic 3 X 10 rec 45 " d) Forward lunges on proprioceptive board 3 X 10 rec 45 " e) Ground bridge on fitball (Flexors) 3 X 10 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;
10 min - General Stretching and Spine Relief.

14TH TRAINING THURSDAY "AFTERNOON:

15 min - Dry heating with joint mobility;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ”);
10 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 ”);
60 min - 11vs11 full court game (3 x 20 "halves);
10 min - General Stretching and Spine Relief.

15th TRAINING FRIDAY "MORNING:

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 ”);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power

Running in FC - 3 series of 4 "keeping the HR at 90% of the ceiling, with rec. 3";

10 min - General Stretching and Spine Relief.

16TH TRAINING FRIDAY AFTERNOON:

90 min - Unloading training in the swimming pool.

17th WORKOUT SATURDAY MORNING:

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 - Concentric Force Circuit;

a) Concentric Calf (Calves) 3 X 10 rec 45 " b) 90 ° squat on proprioceptive tablets 3 X 10 rec 45 " c) Adductors with Elastic 3 X 10 rec 45 " d) Forward lunges on proprioceptive board 3 X 10 rec 45 " e) Ground bridge on fitball (Flexors) 3 X 10 rec 45 "

20 min - Pre-Match Tactical Refinement (11vs0 and set pieces);
10 min - General Stretching and Spine Relief.

18th WORKOUT SATURDAY AFTERNOON: