Football: Serie D summer preparation

Edited by Dr. Davide Sganzerla

20TH TRAINING - WEDNESDAY 4 AUGUST (morning)

25 "- Technical warm-up with balls and tennis balls alternated with Physical Exercises of Joint Mobility and Stretching;
30 "- Defensive Phase Tactics with 10 vs 6 restarts;
30 "- Aerobic Power: 4" HR 90% rec 2 ";
6 "(1" FC 90% + 1 "FC 70%) rec 3"
4 "FC 90% rec 2";
6 "(1" FC 90% + 1 "FC 70%) rec 3";
10 "- Stretching and Back Relief.

21st TRAINING - WEDNESDAY 04 AUGUST (afternoon)

30 "- Work in 2 groups: Proprioceptivity on Tablets with Mr;
Strength Construction Upper Part with Prof;

Stretches with a flat bench barbell 3 x 12 rec 30 "; Rowing with Handlebar 3 x 12 rec 30 "; Lateral Raises with Dumbbells 3 x 12 rec 30 "; Alternating Dumbbell Curl 3 x 12 rec 30 "; French Press with Dumbbells 3 x 12 rec 30 ";

10 "- Aerobic Dry Warm-up with Joint Mobility and Stretching exercises;
10 "- Technical Exercise;
20 "- 11 vs 11 match with 1 touch;
20 "- Match 11 vs 11;
10 "- Stretching and Back Relief.

22 ° - TRAINING - THURSDAY 05 AUGUST (morning)

20 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
30 "- Set Kicks and Goal Conclusions;
30 "- Work in 2 groups: 11 vs 0 with Mr;
Strength Construction with Prof.
Lunges on cube 2 x 8 x Side rec 45 ";
Leg E x tension 2 x 10 x Rec 45 ”side;
Adductors with Elastic 2 x 10 x Rec 45 ”side;
Abductors with elastic 2 x 10 x rec45 "side;
Calf with Handlebar 2 x 10 x Rec 45 ”side;
Eccentric flexors 2 x 8 x Rec 45 ”side;
10 "- Stretching and Back Relief.

23 ° - TRAINING - THURSDAY 05 AUGUST (afternoon)

15 "- Aerobic Dry Warm Up with Joint Mobility and Stretching exercises;
05 "- 5-10m speed - 6 repetitions;
05 "- Technique;
60 "- Match 11 vs 11;
10 "- Stretching and Back Relief.

24TH TRAINING - FRIDAY 06 AUGUST (afternoon)

20 "- Technical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
15 "- Work in 3 groups: 1 group: 5" psychokinetics;
1 group: 5 "ball possession;
1 group: 5 "technique;
15 "- Possession of 3 colors ball;
15 "- Match 3 teams 7 vs 7 vs 7;
20 "- Match 7 vs 7, 3rd team 7" technical;
10 "- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Relief).

25th TRAINING - SATURDAY 07 AUGUST (morning)

15 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
05 "- Quickness on Chineseers;
15 "- Set Kicks;
30 "- Work in 2 groups: 11 vs 0 with Mr;
Strength Construction with Prof.
Lunges on cube 2 x 8 x Side rec 45 ";
Leg E x tension 2 x 10 x Rec 45 ”side;
Adductors with Elastic 2 x 10 x Rec 45 ”side;
Abductors with elastic 2 x 10 x rec45 "side;
Calf with Handlebar 2 x 10 x Rec 45 ”side;
Eccentric flexors 2 x 8 x Rec 45 ”side;
10 "- Stretching and Back Relief.

26th TRAINING - SATURDAY 07 AUGUST (afternoon)

90 "- Friendly match vs Giacomense.

27th TRAINING - MONDAY 09 AUGUST (afternoon)

10 "- Aerobic Dry Warm-up with Joint Mobility and Stretching exercises;
05 "- 5-10m speed - 6 repetitions;
15 "- Practice of Technique;
20 "- Ball possessions;
20 "- Match 11 vs 11;
20 "- Aerobic Power: 6" intermittent (10 "extension 20") at 120% Aerobic Speed Ma x;
2 "FC 90%
recovery 4 ";
6 "ccvv 10m Fast - 10m Lenses;
20m Fast - 20m Lenses;
30m Fast - 30m Lenses;
2 "FC 90%;
10 "- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Relief).

28TH TRAINING - TUESDAY 10 AUGUST (morning)

15 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
40 "- Tactical Practice;
40 "- Work in 2 groups: 6 vs 4 with Mr
Explosive Force with Prof.

Lunges on cube 2 x 6 x Side + Skip on 45 ”rec diving board; Leg E x tension 2 x 6 x Side + 4 Squat Jump rec 45 "; Adductors with Elastic 2 x 6 x Side + Side Skip rec 45 "; Abductors with Elastic 2 x 6 x Side + Side Skip rec 45 "; Calf with Handlebar 2 x 6 x Side + 4 Calf Jump rec 45 ”; Eccentric flexors 22 x 8 x Side + Back Kick 45 "rec

10 "- Stretching and Back Relief.

29TH TRAINING - TUESDAY 10 AUGUST (afternoon)

30 "- Work in 2 groups: Proprioceptivity on Tablets with Mr;
Strength Construction Upper Part with Prof;

Stretches with a flat bench barbell 3 x 12 rec 30 "; Rowing with Handlebar 3 x 12 rec 30 "; Lateral Raises with Dumbbells 3 x 12 rec 30 "; Alternating Dumbbell Curl 3 x 12 rec 30 "; French Press with Dumbbells 3 x 12 rec 30 ";

10 "- Aerobic Dry Warm-up with Joint Mobility and Stretching exercises;
10 "- Speed: 2 x 5 courses with 5m sprint;
20 "- Ball possessions;
20 "- Theme Matches;
10 "- Stretching and Back Relief.

30TH TRAINING - WEDNESDAY 11 AUGUST (morning)

15 "- Handball Warm Up alternating Joint Mobility and Stretching;
15 "- Tactical Exercises in the narrow field;
30 "- Tactical exercises across the board
20 "- Aerobic Power: 6" intermittent (10 "reach 20") at 120% Aerobic Speed Ma x;
Rec 2 "30"
6 "ccvv x role: Att-Cc-Dc: 20m + 20m Fast + 40m Lenses;
Outdoors: 40m Fast + 20m + 20m Lenses;
Rec 2 "30"
4 "ccvv timed: 3" Fast + 10 "Lenses;
6 "Fast + 20" Lenses;
9 "Fast + 30" Lenses;
10 "- Stretching and Back Relief.