Edited by Dr. Davide Sganzerla
The program consists of a total of 32 workouts 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, Promotion 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 training Football, Promotion 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 ”);
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 PowerRunning in FC - 4 series of 4 "keeping the FC at 90% of the ceiling, with rec. 3";
10 min - General Stretching and Spine Relief.
8TH 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;
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.
9TH WORKOUT WEDNESDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
10TH 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 PowerRunning in FC - 4 series of 4 "keeping the HR at 90% of the ceiling, with rec. 3";
10 min - General Stretching and Spine Relief.
11th 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 - 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;
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.
12TH WORKOUT SATURDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
SUNDAY:
Rest.
Other articles on "Football Athletic Preparation - Promotion"
- Athletic Preparation Football Promotion 3rd and 4th week
- Athletic Preparation Football Promotion 6th and 7th week
