Football Preparation - Training Series D

Edited by Dr. Davide Sganzerla

TUESDAY 31 AUGUST 20min - Technical Tactical Warm-up 05min - Speed / Coordination / Proprioceptivity 6 steps of 4m alternating skip and leaps with physical contact 15min - Ball possessions with conclusions 15min - Intense game 10min - Aerobic Power 3 "- att / cc / dif 10mV + 10mL 20mV + 20mL 30mV-30mL 3 "- external 40mV + 10mL 10mV + 40mL rec 2 " 03 "fc 90% -92% 15min - Intense game 10min - Differentiated work in groups dif shares c / mr att-cc shots c / prof
WEDNESDAY 01 SEPTEMBER 12min - Tactical Warm-up 05min - Speed with Chinese slalom (x6rep) 15min - Tactical Practice 10min - Match 25min - Explosive Force 2 groups calf c / man + 4calf jump 3x6 right / left squat mltpwr + 4squat jump 3x6 leg ext + 2 single right / left outlets 3x6 right / left add c / el + side skip 3x6 right / left abd c / el + lateral skip 3x6 right / left eccentric flexors 2x8 right / left 25min - Tactical Practice 20min - 5vs5 with sides 10min - Postures
THURSDAY 02 SEPTEMBER 10min - Torello 10min - Aerobic Warm-up Stakes and Swings 10min - Speed 3x 5m-10m-15m 60min - Match 3 times of 20 " 10min - Shots on Goal 10min - Posture and Core Stability 30 "A + 30" P. come on oblique isom lat reverse crossed lumbar eccentric isom right spinal
FRIDAY 03 SEPTEMBER 10min - Tactical Warm-up 10min - Psychokinetics 8x 6m per call pole color and right / left 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SATURDAY 04 SEPTEMBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 07 SEPTEMBER 10min - Tactical Warm-up 10min - 11vs0 10min - Ball possession 8 touches 10min - Speed / Coordination / Proprioceptivity x8rip 6 steps of 4m alternating skip and leaps with physical contact 15min - 5vs5 ball possession with 10 spurs 15min - 10vs10 game 10min - Aerobic Power 04 "intermittent 10": 10 "100% vam 02 "rec 04 "ccvv long side 20mV + 20mL + 20mV + 20mL + 20mV 20mL + 20mV + 20mL + 20mV + 20mL 10min - Streching 10min - Technique with young people
WEDNESDAY 08 SEPTEMBER 12min - Tactical Warm-up 15min - Tactical Practice 10min - Match 25min - Explosive Force 2 groups calf c / man + 4calf jump 2x6 right / left squat mltpwr + 4squat jump 2x6 right / left leg ext + 2 single right / left outlets 2x6 right / left add c / el + side skip 2x6 right / left abd c / el + lateral skip 2x6 right / left eccentric flexors 2x8 right / left climbs: high skip low skip upper right skip upper left skip 4x2mL + sprint 25min - Tactical Practice 20min - 5vs5 with sides 10min - Posture and Core Stability 30 "A + 30" P. come on oblique isom lat reverse crossed lumbar eccentric isom right spinal
THURSDAY 09 SEPTEMBER 10min - Torello 10min - Aerobic warm-up Zig Zag and Jumps 30min - 15 "2-half game 15min - 6vs6 with Mr 1vs1 with Prof 15min - Game 10min - Shots on Goal and Differentiated Work
FRIDAY 10th SEPTEMBER 10min - Tactical Warm-up 10min - Speed with 10m poles 3 x 3 paths rec 30 "between rips 45" between sets 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SUNDAY 12th SEPTEMBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 14 SEPTEMBER 10min - Technical heating 10min - 11vs0 10min - Ball possession 8 touches 10min - Speed / Coordination / Proprioceptivity x6rip skip over x6rip 6 steps of 4m alternating skip and leaps with physical contact 10min - Ball possession 8 touches 20min - Intense Tactical Practice 15min - 10vs10 game 10min - Streching and Posture TELEMETRY 40% / 60% OF THE TRAINING IT WAS CARRIED OUT AT A FC BETWEEN 75% TO 95% OF THE MAX
WEDNESDAY 15 SEPTEMBER 15min - Tactical Warm-up with hints of explosive strength 15min - Intense Tactical Practice 10min - Intense game 25min - Elastic Strength and Speed Resistance tot 240m 3 x 4 courses of 20m rec 1: 5 between reps rec 1 "30" between sets 20min - 5vs5 with sides 20min - Game 10min - Streching 10min - Technique with young people
THURSDAY 16 SEPTEMBER 10min - Torello 10min - Aerobic Warm-up 3 Routes 10min - Speed 2X6 paths with the Chinese 30min - 2-half 15 "game 15min - Game 10min - Shots on Goal and Differentiated Work
FRIDAY 17 SEPTEMBER 10min - Tactical Warm-up 10min - Psychokinetics 1vs1 right / left yellow / red (X4rip) 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SATURDAY 18 SEPTEMBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 21 SEPTEMBER 10min - Tactical Warm-up 10min - 5vs5 Ball Possession 05min - Speed / Coordination / Proprioceptivity x6rip 6m physical contact 4m skip / back kick / low 6m sprint 10min - Possession 2 touches 10min - Possession with goal 10min - Possession with goal and free 15min - 10vs5 Tactical Practice 10min - Aerobic Power 05 "intermittent 10:15 (110% vam) 03 "fc 92% 10min - Streching and Posture TELEMETRY 50% / 60% OF THE TRAINING IT WAS CARRIED OUT AT A FC BETWEEN 75% TO 95% OF THE MAX
WEDNESDAY 22 SEPTEMBER 10min - Upper and lower part heating on site 45min - Strength Circuit in the Gym chest press 3x12 leg curl 3x6 vertical traction 3x12 press 3x6 push down 3x12 calf c / man 3x6 crunch 3xmax low cord curl 3x12 leg extension 3x6 shoulder press 3x12 adductor machine 3x6 15min - Technical heating 20min - Intense Tactical Practice 10min - Match 20min - 5vs5 with sides 10min - Streching
THURSDAY 23 SEPTEMBER 10min - Torello 10min - Technical heating 10min - Speed 3x3 routes on over 30min - 2-half 15 "game 10min - 1vs1 15min - Game 10min - Shots on Goal and Differentiated Work
FRIDAY 24 SEPTEMBER 10min - Tactical Warm-up 10min - Psychokinetics 6x 2 rows 3 colors 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SUNDAY 26 SEPTEMBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 28 SEPTEMBER 10min - Technical heating 10min - 11vs0 10min - Speed / Coordination / Proprioceptivity x6rip 4m physical contact 6m skip / back kick / low 4m physical contact 6m sprint 20min - Possession with goal 06min - Aerobic Power 50 "L + 10" V + 25 "L + 5" V 15min - 5vs5 ball possession 15min - Game 16min - Aerobic Power (for those who have not played) 04 "intermittent 10:10 (100% vam) 02 "rec 04 "intermittent 10:15 (110% vam) 02 "rec 04 "intermittent 10:20 (120% vam) 10min - Streching and Posture
WEDNESDAY 29 SEPTEMBER 10min - Upper and lower part heating on site 45min - Strength Circuit in the Gym chest press 3x12 leg curl 3x6 vertical traction 3x12 press 3x6 push down 3x12 calf c / man 3x6 crunch 3xmax low cord curl 3x12 leg extension 3x6 shoulder press 3x12 adductor machine 3x6 15min - Technical heating 20min - Intense Tactical Practice 10min - Match 20min - 5vs5 with sides 10min - Streching
THURSDAY 30 SEPTEMBER 10min - Torello 10min - Technical heating 10min - Speed 3x3 courses with 5m sprint 30min - 15 "3-half game 10min - Shots on Goal and Differentiated Work
FRIDAY 1 OCTOBER 10min - Tactical Warm-up 10min - Speed 3x3 courses with 5m sprint 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SUNDAY 3 OCTOBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 05 OCTOBER 10min - Technical heating 10min - 11vs0 10min - Speed / Coordination / Proprioceptivity 3rip x 3 step 6m physical contact 6m skip / back kick / low 20min - Ball possessions 40min - 2 groups Intense Tactical Work with Mr 2vs1 Aerobic Power Prof 04 "ccvv 20m V rec 30m L 05 "active rec c / ball 05 "ccvv 15m + 15m V + 60m L half field angles 20min - Match 3 teams 10min - Streching and Posture TELEMETRY 50% / 70% OF THE TRAINING IT WAS CARRIED OUT AT A FC BETWEEN 75% TO 95% OF THE MAX Trinchieri - Guardigli - Zampieri> 40%
WEDNESDAY 06 OCTOBER 10min - Upper and lower part heating on site 45min - Strength Circuit in the Gym chest press 3x12 leg curl 3x6 vertical traction 3x12 press 3x6 push down 3x12 calf c / man 3x6 crunch 3xmax low cord curl 3x12 leg extension 3x6 shoulder press 3x12 adductor machine 3x6 15min - Technical heating 30min - Intense Tactical Practice 20min - 5vs5 with sides 10min - Streching
THURSDAY 07 OCTOBER 10min - Torello 10min - Technical heating 10min - Speed 2x4 courses with 5m sprint 45min - 15 "3-half game 10min - Shots on Goal and Differentiated Work
FRIDAY 08 OCTOBER 10min - Tactical Warm-up 10min - Psychokinetics 6x 4square with 5m sprint 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SATURDAY 09 OCTOBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 12 OCTOBER 10min - Aerobic Warm Up Stakes 05min - Dynamic Stretching 20min - 11vs11 game 06min - Aerobic Power 06 "intermittent (110%) in 10" rec 20 " 20min - 11vs11 game 04min - Aerobic Power 04 "fc 90% 10min - Streching and Posture
WEDNESDAY 13 OCTOBER 10min - Upper and lower part heating on site 45min - Strength Circuit in the Gym chest press 3x12 leg curl + 4squat jump 3x6 vertical traction 3x12 press + 4squat jump 3x6 push down 3x12 calf c / man + 4calf jump 3x6 crunch 3xmax low cord curl 3x12 leg ext + 4squat jump 3x6 shoulder press 3x12 adductor machine 3x6 15min - Technical heating 30min - 11vs11 game 15min - Differentiated Old People - Young People Technique 10min - Streching
THURSDAY 14 OCTOBER 10min - Torello 10min - Technical heating 10min - Quickness 3x3 geometric figures with Chinese people 50min - 15 "3-half game 10min - 1vs1 10min - Shots on Goal and Differentiated Work
FRIDAY 15 OCTOBER 10min - Tactical Warm-up 30min - 2 groups Tactics with mr Psychokinetics and Technique with prof 8x 8 between 2 yellow and blue posts 20min - Game 10min - Free kicks and shots
SUNDAY OCTOBER 17 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY OCTOBER 19 15min - Tactical Warm-up 05min - Speed / Coordination / Proprioceptivity x6rip 6m physical contact 4m skip / back kick / low 6m sprint 30min - Ball possessions 04min - Aerobic Power 04 "ccvv 10mV + 10mL 20mV + 20mL 30mV + 30mL 25min - Match 04min - Aerobic Power 04 "ccvv 03 "V + 10" L 06 "V + 20" L 09 "V + 30" L 10min - 11vs0 who has not played 04 "ccvv 05 "V + 25" L 10 "V + 50" L
WEDNESDAY 20 OCTOBER 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 - 2vs2 Tactical Warm-up 15min - 2vs2 20min - 5vs5 with sides 10min - Back discharge
THURSDAY 21 OCTOBER 10min - Torello 10min - Technical heating 10min - Speed 3x3 routes with poles 50min - 15 "3-half game 10min - 1vs1 10min - Shots on Goal and Differentiated Work
FRIDAY 22 OCTOBER 10min - Tactical Warm-up 20min - Intense Tactical Work Mr. 20min - Game 10min - Free kicks and shots
SATURDAY 23 OCTOBER 35min - Tactical Refinement and Set Kicks 05min - Speed with Speed Ladder (x 6 rep.)
TUESDAY 26 OCTOBER 15min - Tactical Warm-up 10min - Speed on 10over 30min - 6vs4 game 06min - Aerobic Power intermittent 110% vam 10 "rec 15" 30min - Match who has not played 06min - Aerobic Power intermittent 115% vam 10 "rec 20" 10min - Stretching and Column Unloading
WEDNESDAY 27 OCTOBER 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 10min - Technical heating 30min - Match
THURSDAY 28 OCTOBER 20min - Technical and Aerobic Warm-up 90min - Friendly match vs Copparese
FRIDAY 29 OCTOBER 10min - Handball warm-up 20min - 2 groups Ball possessions Mr Psychokinetics 7x groups of 3 commands 1 yellow or blue / right or left 20min - Game 10min - Free kicks and shots
SUNDAY 31 OCTOBER 35min - Tactical Refinement and Set Kicks
WEDNESDAY 03 NOVEMBER 20min - Tactical Warm-up with Mobility 05min - Quickness on over (5 and 5) with physical contact 30min - Intense Tactical Practice 20min - Explosive Force (Plyometrics) 2x3x4 right / left cube lunges + skip and sprint 2x3x4squat + 4balzi50cm + skip and sprint 2x3x4calf + 4calf jump + skip and sprint rec between repetitions 30 " rec between series 1 " 20min - 11vs11 game 05min - Stretching and Differentiated Work 10min - Technique for Young People
THURSDAY 04 NOVEMBER 15min - Tactical Warm-up with Mobility 10min - Quickness 2x5 various courses with 5m sprint 15min - 11vs11 game 03min - Rec 3 " 15min - 11vs11 game 15min - 11vs11 game 10min - Differentiated Work proprioceptive tablets
FRIDAY 05 NOVEMBER 15min - Technical Tactical Warm-up 10min - Psychokinetics 4 colors in 4 corners skip on the sprint side in the center sprint on color or contrary 8rip rec 45 " 30min - Intense Tactical Work with the Ball 15min - Game 05min - Discharge
SATURDAY 06 NOVEMBER 05min - Free heating 15min - Set Kicks 05min - Speed Ladder x6 rep
TUESDAY 09 NOVEMBER 15min - Tactical Warm-up 10min - Quickness on overs with physical contact and strength 30min - Intense Tactical Work with the Ball 6vs5 05min - Aerobic Power 05 "intermittent 110% vam 10" rec 15 " 20min - Intense game 06min - Aerobic Power who has not played 06 "intermittent 115% vam 10" rec 20 " 10min - Stretching and Column Unloading 10min - Technique with young people
WEDNESDAY 10 NOVEMBER 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 2x4 side lunges on the bench 2x4 10min - Technical heating 30min - Intense Tactical Work with the Ball 20min - 5vs5 match with sides 10min - Stretching and Column Unloading
THURSDAY 11 NOVEMBER 15min - Tactical Warm-up 10min - Quickness on Chinese markers 4 courses for 2 repetitions 45min - Match 11vs11 3 times of 15 " 10min - Differentiated
FRIDAY 12 NOVEMBER 10min - Technical Tactical Warm-up 10min - Psychokinetics 2 yellow / blue cones 5m distance go to the called color and go back to the other go to the opposite color and go back to the other go to the called color and even / odd go to the opposite color and even / odd 40min - Tactical Work and Free Game 10min - Free kicks and shots
SUNDAY NOVEMBER 14th 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY, NOVEMBER 16 15min - Tactical Warm-up 10min - Quickness on overs with physical contact and strength 30min - Intense Tactical Work with the Ball 05min - Aerobic Power ccvv 40mV + 10mL + 10mV + 40mL 20min - Intense game 10min - Stretching and Column Unloading 10min - Technique with young people
WEDNESDAY 17 NOVEMBER 10min - Core Stability 05min - 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 2x4 side lunges on the bench 2x4 10min - Technical heating 40min - Intense Tactical Work with the Ball 15min - Game 10min - Stretching and Column Unloading
THURSDAY 18 NOVEMBER 15min - Aerobic Warm-up 3 Routes 10min - Speed on poles 3 paths x 3 rep 20min - 11vs11 game 20min - 11vs11 game 20min - 11vs11 game 10min - Differentiated
FRIDAY 19 NOVEMBER 10min - Technical Tactical Warm-up 20min - 2 groups Tactics mr Psychokinetics prof 6x sprint + click on color 40min - Tactical Work and Free Game 10min - Free kicks and shots
SATURDAY 20 NOVEMBER 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY 23 NOVEMBER 15min - Technical heating 10min - Quickness on over 30min - Intense Tactical Work with the Ball 06min - Aerobic Power ccvv 50 "L + 10" V 20min - Intense game 10min - Stretching and Column Unloading 10min - Technique with young people
WEDNESDAY 24 NOVEMBER 05min - 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 2x4 side lunges on the bench 2x4 10min - Technical heating 40min - Intense Tactical Work with the Ball 15min - Game 10min - Stretching and Column Unloading
THURSDAY 25 NOVEMBER 15min - Aerobic Warm-up 3 Routes 10min - Quickness 3 paths x 3 rep 20min - 11vs11 game 20min - 11vs11 game 20min - 11vs11 game 10min - Differentiated
FRIDAY 26 NOVEMBER 10min - Technical Tactical Warm-up 20min - Tactical Work 20min - Free Game 10min - Free kicks and shots
SUNDAY 28 NOVEMBER 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY 30 NOVEMBER 15min - Tactical Warm-up 10min - Speed / Coordination / Proprioceptivity 3rip x 3 step 6m physical contact 6m skip / back kick / low 30min - Intense Tactical Work with the Ball 15min - 2 groups 06 "- 11vs0 with Mr (aerobic) 06 "- Aerobic Power Prof intermittent go back 10:20 100% vam 20min - Intense game 10min - Stretching and Column Unloading 10min - Technique with young people