Football Preparation - Training Series D

Edited by Dr. Davide Sganzerla

TUESDAY 01 MARCH 20min - Tactical Warm-up with Joint Mobility 15min - Ball possession with sides 05min - Stretching 06min - Aerobic Power 06 "ccvv 03 "V + 10" L 4 turns 06 "V + 20" L 09 "V + 30" L 30min - Match 10min - Stretching and Column Unloading
WEDNESDAY 02 MARCH 10min - Upper and lower part heating on site 45min - Strength Circuit in the Gym chest press 3x12 bench lunges 3x6 vertical traction 3x12 press + 4squat jump 3x6 push down 3x12 calf c / man + 4calf jump 3x6 low cord curl 3x12 free crunch 3xmax adductor machine 3x6 shoulder press 3x12 easy power lunges 3x6 15min - Technical heating 15min - Intense Ball Possessions 30min - Intense game 10min - Stretching and Column Unloading
THURSDAY 03 MARCH 20min - Technical and Aerobic Warm-up 10min - Quickness 3 courses for 3 repetitions 50min - 15 "3-half game 15min - Differentiated technique - shots - speed 10min - Stretching and Column Unloading
FRIDAY 04 MARCH 15min - Handball warm-up 10min - Intense Tactical Practice 10min - Psychokinetics 6x 2 rows 3 colors 20min - Game 10min - Free kicks and shots
SATURDAY 05 MARCH 35min - Tactical Refinement and Set Kicks 05min - Quickness with Ladder (6 reps)
TUESDAY 08 MARCH 20min - Technical Warm-up with Mobility 10min - Speed / Coordination / Proprioceptivity 3rip x 3 step 6m physical contact 6m skip / back kick / low 15min - Ball possession with sides 10vs8 06min - Aerobic Power 06 "ccvv 5 sprint courses + 50m extension 20min - 11vs11 game 10min - Stretching and Column Unloading 10min - Technique with young people and differentiated
WEDNESDAY 09 MARCH 10min - Upper and lower part heating on site 45min - Strength Circuit in the Gym chest press 3x12 bench lunges 3x6 vertical traction 3x12 press + 4squat jump 3x6 push down 3x12 calf c / man + 4calf jump 3x6 low cord curl 3x12 free crunch 3xmax adductor machine 3x6 shoulder press 3x12 easy power lunges 3x6 15min - Technical heating 10min - Speed 3x3 routes 30min - Intense game 10min - Stretching and Column Unloading
THURSDAY 10 MARCH 20min - Technical and Aerobic Warm-up 10min - Quickness 5 courses for 2 repetitions 50min - 15 "3-half game 15min - Differentiated technique - shots - speed 10min - Stretching and Column Unloading
FRIDAY 11 MARCH 15min - Handball warm-up 10min - Intense Tactical Practice 10min - Psychokinetics 6 x skip in the sprint center on 4 cones 20min - Game 10min - Free kicks and shots
SUNDAY 13 MARCH 35min - Tactical Refinement and Set Kicks 05min - Quickness with Ladder (6 reps)
TUESDAY 15 MARCH 20min - Tactical Warm-up with Mobility 10min - Speed / Coordination / Proprioceptivity 3rip x 1 step 6m physical contact 6m skip / back kick / low 15min - Ball possession with sides 10vs8 06min - Aerobic Power 04 "fc 90% 20min - 11vs11 game 10min - Stretching and Column Unloading 10min - Technique with young people and differentiated
WEDNESDAY 16 MARCH 10min - Core Stability 45min - Strength Circuit in the Gym chest press 2x8 leg extension 2x8 vertical traction 2x8 press + 4squat jump 2x8 push down 2x8 calf c / man + 4calf jump 2x8 low cord curl 2x8 free crunch 2x8 adductor machine 2x8 shoulder press 2x8 easy power lunges 2x8 15min - Torello 05min - Free heating 15min - Quickness 5m 5 courses x 2 repetitions 10m rec 30 " 15m 20m 15m 10m 5m 10m 15m 20m
FRIDAY 18 MARCH 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics snap on yellow / blue pole + turn around 2 rip lap from the inside 2 rip lap from the outside 2 rips from the outside 15min - 10vs8 tutorial 20min - Match 442 vs 532
SATURDAY 19 MARCH 35min - Tactical Refinement and Set Kicks 05min - Quickness with Ladder (6 reps)
TUESDAY THE 22ND OF MARCH 20min - Tactical Warm-up with Mobility 10min - Speed / Coordination / Proprioceptivity 8rip lineup + physical contact + sprint 20min - Intense Exercises with Ball 10min - Quickness 6 courses of 2 repetitions with 30 " 30min - Intense Theme Matches 10min - Stretching and Column Unloading 10min - Technique with young people and differentiated
WEDNESDAY 23 MARCH 10min - Core Stability 45min - Strength Circuit in the Gym chest press 3x10 leg extension 3x4 / 6 vertical traction 3x10 press + 4squat jump 3x4 / 6 push down 3x10 calf c / man + 4calf jump 3x4 / 6 low cord curl 3x10 adductor machine 3x4 / 6 shoulder press 3x10 easy power lunges 3x4 / 6 15min - Technical warm-up with ball 20min - Intense Tactical Practice with Ball 30min - Ball Possessions and Theme Matches 10min - Stretching and Column Unloading 10min - Technique with young people and differentiated
THURSDAY 24 MARCH 15min - Tactical Warm-up with Joint Mobility 10min - Rapidity around 5-10-15-10-5-10-15-10-5m 9 rip in pairs, start of the partner 50min - Game 11vs11 3 times of 15 "/ 20" 10min - Technique with young people and differentiated
FRIDAY 25 MARCH 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics skip + sprint + click on the color shown 3 color shown 3 opposite color 15min - 10vs8 tutorial 15min - Free Game
SUNDAY 27 MARCH 35min - Tactical Refinement and Set Kicks 05min - Quickness with Ladder (6 reps)
TUESDAY 29 MARCH 20min - Tactical Warm-up with Mobility 05min - Speed 3x5 slow running routes 20min - Intense Exercises with Ball Ball possessions 10min - Quickness 5 courses of 2 repetitions with 30 " 30min - Intense Theme Matches 10min - Stretching and Column Unloading
WEDNESDAY 30TH MARCH 10min - Core Stability 45min - Strength Circuit in the Gym chest press 3x10 leg extension 3x8 vertical traction 3x10 press + 4squat jump 3x8 push down 3x10 calf c / man + 4calf jump 3x8 low cord curl 3x10 adductor machine 3x8 shoulder press 3x10 easy power lunges 3x8 15min - Technical Warm-up with Ball 20min - Intense Tactical Practice with Ball 30min - Ball Possessions and Theme Matches 10min - Stretching and Column Unloading
THURSDAY 31 MARCH 15min - Tactical Warm-up with Joint Mobility 10min - Quickness 3x3 paths between posts 50min - Game 11vs11 3 times of 15 "/ 20" 10min - Technique with young people and differentiated
FRIDAY 01 APRIL 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics 1vs1 + dx / sx one escapes the other chases 15min - 10vs8 tutorial 15min - Free Game 10min - Stretching and Column Unloading
TUESDAY 05 APRIL 20min - Tactical Warm-up with Mobility 05min - Speed 10 reps on overs 20min - Intense Exercises with Ball Ball possessions 10min - Quickness 5 courses of 2 repetitions with 30 " 30min - Intense Theme Matches 10min - Stretching and Column Unloading
WEDNESDAY 06 APRIL 10min - Core Stability 45min - Strength Circuit in the Gym chest press 3x10 leg extension 3x8 vertical traction 3x10 press + 4squat jump 3x8 push down 3x10 calf c / man + 4calf jump 3x8 low cord curl 3x10 adductor machine 3x8 shoulder press 3x10 easy power lunges 3x8 15min - Technical Warm-up with Ball 40min - 11vs11 game 10min - Stretching and Column Unloading
THURSDAY 07 APRIL 15min - Dry Heating 10min - Quickness 3x3 coordinative paths 50min - Game 11vs11 2 times of 25 " 10min - Technique with young people and differentiated
FRIDAY 08 APRIL 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics 6x boxing pole + 5m sprint on color 15min - 10vs8 tutorial 15min - Free Game 10min - Stretching and Column Unloading
SUNDAY 10 APRIL 25min - Set Kicks 05min - Quickness on Speed Ladder (6rip)
TUESDAY 12 APRIL 10min - Postures and Stretching 10min - Core Stability 05min - Slow Running and Mobility 10min - Coordination and Aetobic Ability coordinative paths carried out in slow running 20min - 11vs0 20min - Game 05min - Stretching and Postures
WEDNESDAY 13 APRIL 20min - Tactical Warm-up 11vs0 Free Joint Mobility 15min - Intense Tactical Practice 10vs8 10min - Quickness 5 routes x 2 rips (change directions) 30min - 11vs11 match reduced field 05min - Stretching and Postures
THURSDAY 14 APRIL 20min - Tactical Warm-up 11vs0 Free Joint Mobility 15min - Intense Tactical Practice 10vs8 10min - Psychokinetics 4 colors in 4 corners skip on the sprint side in the center sprint on color or contrary 2command and 2opposite 8rip rec 45 " 20min - Game 05min - Stretching and Postures
FRIDAY 15 APRIL 35min - Tactical Refinement and Set Kicks 05min - Quickness with Ladder (6 reps)
WEDNESDAY 20 APRIL 15min - Aerobic warm-up path with stakes 20min - Tactical practice with the ball 05min - Aerobic Power 1 "+ 4" fc 90% 20min - Ball possession 05min - Aerobic Power 5 "ccvv 10mV + 10mL 20mV + 20mL 30mV + 30mL 20min - 11vs11 game 05min - Stretching and Postures
THURSDAY 21 APRIL 10min - Core Stability 45min - Strength Circuit in the Gym chest press 3x10 leg extension 3x8 vertical traction 3x10 press + 4squat jump 3x8 push down 3x10 calf c / man + 4calf jump 3x8 low cord curl 3x10 adductor machine 3x8 shoulder press 3x10 easy power lunges 3x8 15min - Technical Warm-up with Ball 20min - Intense Tactical Practice with Ball 30min - Ball Possessions and Theme Matches 10min - Stretching and Column Unloading
FRIDAY 22 APRIL 90min - Friendly match vs Copparo
TUESDAY 26 APRIL 20min - Tactical Warm-up with Mobility 15min - Intense Tactical Practice 05min - Speed 10 repetitions on 5 courses rec 30 " 20min - Intense Exercises with Ball 30min - Intense Theme Matches 08min - Aerobic Power 8 "by 50" lenses + 10 "stretch 10min - Stretching and Column Unloading
WEDNESDAY 27 APRIL 10min - Core Stability 20min - Tactical Warm-up with Mobility 10min - Quickness with Change of Direction (9 changes right / left) 3 courses x 3 repetitions 15min - Intense Tactical Practice 15min - 6vs6 4 teams 3 "timed tournament 06min - Aerobic Power 6 "by 25" lenses + 5 "snap 10min - Stretching and Column Unloading
THURSDAY 28 APRIL 15min - Dry Heating 10min - Rapidity around 5-10-15-10-5-10-15-10-5m 9 rip in pairs, start of the partner rec 30 " 50min - 11vs11 game 06min - Aerobic capacity 6 "slow run 10min - Stretching and Column Unloading
FRIDAY 29 APRIL 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics 6rip 7 groups of 3 commands 1 yellow or blue / right or left 15min - 10vs8 tutorial 15min - Free Game 10min - Stretching and Column Unloading
SUNDAY 1 MAY 25min - Set Kicks 05min - Quickness on Speed Ladder (6rip)
TUESDAY 03 MAY 15min - Tactical warm-up with joint mobility 10min - 1-touch Tactical Technical Practice 10min - Quickness on Over (10rip) 15min - Ball possession 20min - 11vs11 match reduced field 05min - Aerobic Power 50m extension 150m Slow Run 05min - Stretching and Postures
WEDNESDAY 04 MAY 10min - Core Stability 35min - Fast Force circuit in the Gym chest press 2x8 bench lunges 2x4 vertical traction 2x8 press + 4squat jump 2x8 push down 2x8 calf c / man + 4calf jump 2x8 low cord curl 2x8 free crunch 3xmax adductor machine 2x8 shoulder press 2x8 easy power lunges 2x8 15min - Warm-up with ball 30min - 11vs11 match reduced field 05min - Stretching and Postures
THURSDAY 05 MAY 15min - Dry Heating 10min - Quickness on the Chinese 9 repetitions with changes of pace 50min - 11vs11 full court game 06min - Aerobic capacity 6 "slow run 10min - Stretching and Column Unloading
FRIDAY 06 MAY 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics 6rip 4 stations in line (1-2-3-4) + sprint G / B 15min - 10vs8 tutorial 15min - Free Game 10min - Stretching and Column Unloading
TUESDAY 10 MAY 15min - Tactical warm-up with joint mobility 15min - Defense Tactics Technical Exercise 06min - Speed and Aerobic Capacity 4 slow running routes (4 laps) 15min - Ball possession 20min - 11vs11 match reduced field 15min - Set Kicks 05min - Stretching and Postures
WEDNESDAY 11 MAY 10min - Core Stability 15min - Tactical warm-up with joint mobility 15min - Intense Tactical Practice 10min - Quickness with changes of direction 4 + 4 + 6m shuttle 4 x 2rip 3 + 3 + 3 + 3 + 9m arrow rec 45 " 3 + 3 + 3 + 6m zig Zag 3 + 3 + 3 + 3 + 9m rhombus 30min - 11vs11 match reduced field 15min - Corner kicks 05min - Stretching and Postures
THURSDAY 12 MAY 15min - Dry Heating 10min - Rapidity around 5-10-15-10-5-10-15-10-5m 9 rip in pairs, start of the partner rec 30 " 50min - 11vs11 full court game 15min - Set Kicks 10min - Stretching and Column Unloading
FRIDAY MAY 13TH 15min - Tactical Warm-up with Joint Mobility 15min - Matches with 1 - 2 - 3 touches 10min - Psychokinetics 6rip 5m sprint + 1vs1 on the right / left 15min - 10vs8 tutorial 15min - Free Game 10min - Stretching and Column Unloading
TUESDAY MAY 16 10min - Dry Heating Joint Mobility all on a 20m line 05min - Stretching and Free Swings 15min - Ball technique 40min - 10vs10 half court match 05min - Stretching and Postures
THURSDAY 18 MAY 10min - Aerobic warm-up 20min - Yo Yo Endurance Test two groups 1 with prof l the other technique with Mr 30min - 10vs10 half court match
SATURDAY 20 MAY 90min - Friendly match with Primavera Cittadella
TUESDAY 24 MAY 90min - Friendly match with Beretti Sambonifacese
THURSDAY 26 MAY 90min - Friendly match with Beretti Verona
SATURDAY 28 MAY 90min - Friendly match with Primavera Padova