Football: Serie D summer preparation

Edited by Dr. Davide Sganzerla

Below, we report, by way of example, the tables relating to the summer athletic training of the Legnago Salus team, militant in Serie D in the 2010-2011 season.

1st TRAINING - WEDNESDAY "21 JULY

30 "- Plicometric tests;
20 "- Technical warm-up with balls and tennis balls alternated with Physical Exercises of Joint Mobility and Stretching;
30 "- Collective Tactics;
10 "- Theme Match;
15 "- Aerobic Capacity (15" of Slow Running in Aerobic Regimen HR 70% Ma x);
15 "- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Relief).

2nd TRAINING - THURSDAY "JULY 22

20 "- Technical warm-up with balls and tennis balls alternated with Physical Exercises of Joint Mobility and Stretching;
30 "- Collective Tactics;
20 "- Work in 2 groups: Defensive Line Tactical Work with Mr;
Technical Work of Passages and Dribbling with Prof;
15 "- Aerobic Capacity (15" consisting of 2 "of Slow Aerobic Running FC 70% alternating with 30" of extension);
15 "- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Relief).

3rd TRAINING - FRIDAY JULY 23rd

20 "- Technical warm-up with balls and tennis balls alternated with Physical Exercises of Joint Mobility and Stretching;
20 "- Collective Tactics;
15 "- Theme Match 6 vs 6 (5 Steps of 1" 30 ", recovery 1" 30 ");
20 "- Work in 2 groups: Defensive Line Tactical Work with Mr;
Technical Work of Passages and Dribbling with Prof;
15 "- Aerobic Capacity (15" consisting of 3 "of Slow Aerobic Running FC 70% alternating with 1" of extension);
10 "- Stretching and Back Relief.

4th TRAINING - SATURDAY 24 JULY

60 "- YO YO INTERMITTENT ENDURANCE TEST (2 groups)
20 "- Technical Tactical Warm-up alternated with Physical Exercises of Joint Mobility and Stretching;
20 "- Work in 2 groups: Defensive Line Tactical Work with Mr;
Technical Work of Passages and Dribbling with Prof;
15 "- Theme Match;
15 "- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Relief).

5th WORKOUT - MONDAY 26 JULY (morning)

30 "- Explosive Strength Test with Forest Platform;
20 "- Technical Tactical Warm-up alternated with Physical Exercises of Joint Mobility and Stretching;
20 "- Tactical Practice;
20 "- Work in 2 groups: Defensive Line Tactical Work with Mr;

30 "- Aerobic Power:
2 "HR 70% + 4" HR 90% + 2 "recovery + 4" HR 90% + 2 "recovery + 4" HR 90% + 6 "HR 70%;
10 "- Stretching and Back Relief.

6th TRAINING - MONDAY 26 JULY (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 ";

20 "- Technical Tactical Warm-up alternated with Physical Exercises of Joint Mobility and Stretching;
10 "- Speed: 5 shots on 5m and 5 shots on 8m recovery 30" between shots and 2 "between series;
15 "- Match 11 vs 11;
10 "- Ball Technique Practice;
15 "- Match 11 vs 11;
10 "- Stretching and Back Relief.

7TH TRAINING - TUESDAY 27 JULY (morning)

20 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
05 "- Speed: 10 repetitions on low over;
20 "- Mr Tactical Practice;
60 "- Work in 2 groups: Tactic with Mr;
Resistant Force with Prof:

Isometric Bipodalic Squat 6 x 30 "rec 30"; Isometric Flexors with Elastic 2 x 30 "rec 30"; Isometric Abductors with Elastic 2 x 30 "rec 30"; Isometric Adductors with Elastic 2 x 30 "rec 30"; Calves Isometric 2 x 30 "rec 30";

10 "- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Relief).

8TH TRAINING - TUESDAY 27 JULY (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 ";

20 "- Psychokinetic Warm-up with Ball;
10 "- Speed: 10 repetitions on Speed Ladder recovery 30";
15 "- Match 11 vs 11;
10 "- Ball Technique Practice;
15 "- Match 11 vs 11;
10 "- Stretching and Back Relief.

9TH TRAINING - WEDNESDAY 28 JULY (morning)

30 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
30 "- Mr Tactical Practice;
30 "- Aerobic Power: 2 x 8" of 1 "HR 90% alternating with 1" HR 70% recovery 4 "between sets;
10 "- Stretching and Back Relief.