Football: Serie D summer preparation

Edited by Dr. Davide Sganzerla

10TH TRAINING - WEDNESDAY 28 JULY (afternoon)

10 "- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Relief);
20 "- Technical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
10 "- Rapidity and Psychokinetics: 10 repetitions on Speed Ladder with 5m sprint according to the call;
15 "- Match 11 vs 11;
10 "- Ball Technique Practice;
15 "- Match 11 vs 11;
10 "- Stretching and Back Relief.

11th TRAINING - THURSDAY 29 JULY (morning)

30 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
05 "- Quickness: 10 repetitions on Chinese markers;
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";

20 "- Mr.

12TH TRAINING - THURSDAY 29 JULY (afternoon)

05 "- Bull;
10 "- Dry Aerobic Warm Up with Joint Mobility and Stretching;
10 "- Speed: 10 sprints on the Chinese people;
60 "- Friendly in the Family;
10 "- Stretching and Back Relief.

13TH TRAINING - FRIDAY 30 JULY (morning)

30 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
15 "- Mr Tactical Practice;
15 "- Match 11 vs 11;
30 "- Aerobic Power: 4 x 4" HR 90% recovery 2 "between sets + 4" HR 70% at the end;
10 "- Stretching and Back Relief.

14th TRAINING - SATURDAY 31 JULY (morning)

20 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
20 "- Inactive balls;
40 "- Work in 2 groups: 6 vs 4 with Mr;
Resistant Force with Prof:

Isometric Bipodalic Squat 6 x 30 "rec 30"; Flexors with Elastic 2 x 10rep + 10 "isom rec 30"; Abductors with Elastic 2 x 10rep + 10 "isom rec 30"; Adductors with Elastic 2 x 10rep + 10 "isom rec 30"; Calves 2 x 10rep + 10 "isom rec 30";

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

15th TRAINING - SATURDAY 31 JULY (afternoon)

90 "- Friendly match against Castelnuovosandrà.

16 ° TRAINING - MONDAY 02 AUGUST (morning)

20 "- Tactical Heating;
05 "- Joint Mobility;
05 "- Ball Technique Practice
05 "- Joint Mobility;
20 "- 10 vs 8;
10 "- Match 11 vs 11 with 1 touch;
30 "- Aerobic Power: 4" HR 90%;
8 "(2" FC 90% + 2 "FC 70%);
8 "(1" FC 90% + 1 "FC 70%);
10 "- Stretching and Back Relief.

17th TRAINING - MONDAY 02 AUGUST (afternoon)

15 "- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Relief);
15 "- Warm-up with Handball - Technique and Joint Mobility;
05 "- Quickness on Over;
15 "- Tactical Practice;
20 "- Match 11 vs 11;
10 "- Stretching and Back Relief.

18 ° TRAINING - TUESDAY 03 AUGUST (morning)

20 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
40 "- Mr Tactical Practice;
30 "- Work in 2 groups: 6 vs 4 with Mr;
Strength Construction with Prof:

Lunges on cube 2 x 8 x 45 "rec. Side; Leg E x tension 2 x 10 x 45 "rec. Side; Adductors with Elastic 2 x 10 x 45 "rec. Side; Abductors with Elastic 2 x 10 x 45 "rec. Side; Calf with Handlebar 2 x 10 x 45 "rec. Side; Eccentric flexors 2 x 8 x 45 "rec. Side;

10 "- Stretching and Back Relief.

19TH TRAINING - TUESDAY 3 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 ";

15 "- Warm-up with Handball, Technical Exercises and Dry Joint Mobility;
30 "- Exercise of 5 vs 5 with the Banks;
20 "- Match 11 vs 11;
10 "- Stretching and Back Relief.