Edited by Dr. Davide Sganzerla
«Previous workouts
Third week of preparation
11th WORKOUT MONDAY:
05 min - Free Proprioceptivity with Tablets;
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;
20 min - Aerobic Power:
Intermittent 2 series of 8 ":
1) 50 / 53m in 10 "recovery 20" rec. 4 "(stretching and dribbling);
2) 75 / 78m in 15 "recovery 30"
10 min - General Stretching and Spine Relief.
12TH WORKOUT TUESDAY:
05 min - Free Proprioceptivity with Tablets;
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 (3 series for each station with 50 "between repetitions and 2" between series):a) 4 calf + 4 straight leg jumps (calves) on 4 over + low skip + 5m sprint;
b) 5m high skip + 2 right and left jumps in 4 circles + 5m sprint;
c) 4 squats + 4 jumps on 4 obstacles 50 cm + high skip + 5m sprint.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.
13TH WORKOUT WEDNESDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
14TH WORKOUT THURSDAY:
05 min - Free Proprioceptivity with Tablets;
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;
20 min - Aerobic Power:Intermittent 3 series of:
1) 4 "of 50m in 10" recovery 10 "- rec. 2" stretching;
2) m 5 "of 50m in 10" recovery 15 "- rec 2" stretching;
3) 6 "of 50m in 10" recovery 20 ".10 min - General Stretching and Spine Relief.
15th TRAINING FRIDAY:
05 min - Free Proprioceptivity with Tablets;
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 (3 series for each station with 50 "between repetitions and 2" between series):a) 4 calf + 4 straight leg jumps (calves) on 4 over + low skip + 5m sprint;
b) 5m high skip + 2 right and left jumps in 4 circles + 5m sprint;
c) 4 squats + 4 jumps on 4 obstacles 50 cm + high skip + 5m sprint.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.
SATURDAY:
Rest.
SUNDAY:
Rest.
Fourth week of preparation
16th WORKOUT MONDAY:
05 min - Free Proprioceptivity with Tablets;
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;
20 min - Aerobic Power: (V = sprint - L = slow running)
CCVV 2 series of 6 "
1) 10m V + 10m L + 20m V + 20m L + 40m V + 40m L (rec 3 ")
2) 20m V + 20m L + 40m V + 40m L + 60m V + 40m L (rec 3 ")10 min - General Stretching and Spine Relief.
17th TRAINING TUESDAY:
05 min - Free Proprioceptivity with Tablets;
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 - Elastic Force Circuit (30 "rec between repetitions - 2" between sets);4 routes with changes of direction tot. 35m 1 series of 4 repetitions for each course:
- 5m + 5m + 25m (L shape)
- 5m + 5m + 5m + 5m + 15m (arrow shape)
- 5m + 5m + 5m + 10m + 10m (shape of N and>)
- 5m + 5m + 5m + 20m (P shape)
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.
WEDNESDAY:
Rest.
18th TRAINING THURSDAY:
05 min - Free Proprioceptivity with Tablets;
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;
20 min - Aerobic Power: (V = sprint - L = slow running)CCVV 2 series of 6 "
1) 60mL + (20mV + 20mV shuttle) + 60mL + (20mV + 20mV shuttle);
2) 80m V + 40m L + 80m V + 40m L (field tour);10 min - General Stretching and Spine Relief.
19TH TRAINING FRIDAY:
05 min - Free Proprioceptivity with Tablets;
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 - Elastic Force Circuit (30 "rec between repetitions - 2" between sets);
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)
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.
20: SATURDAY TRAINING:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
SUNDAY:
Rest.
Fifth week: start of the championship
Typical Week Start.
