Football Preparation - Training Series D

Edited by Dr. Davide Sganzerla

WEDNESDAY 01 DECEMBER 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 20min - Ball possessions 20min - 5vs5 game 10min - Stretching and Column Unloading
THURSDAY 02 DECEMBER 15min - Technical heating 10min - Speed and coordination 5 paths x 2 rep 20min - 11vs11 game 20min - 11vs11 game 20min - 11vs11 game 10min - Differentiated
FRIDAY 03 DECEMBER 10min - Handball warm-up 10min - Psychokinetics square with 4num even / disp 6 repetitions 20min - Tactical Work 20min - Free Game 10min - Free kicks and shots
SATURDAY 04 DECEMBER 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
SATURDAY 04 DECEMBER 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
MONDAY 06 DECEMBER WHO PLAYED: 15min - Postures and Guided Stretching 15min - Aerobic capacity 15 "fc 70% 05min - Free Stretching WHO HAS NOT PLAYED 20min - Technical Tactical Warm-up 10min - Quickness on Over 20min - Tactical Practice 15min - Free Game 10min - Differentiated
TUESDAY 07 DECEMBER 05min - Free Aerobic Warm-up 15min - Tactical Refinement 05min - Speed with Speed Ladder (6rip) 20min - Set Kicks
WEDNESDAY 08 DECEMBER 30min - Finishing with set pieces 90min - Game Legnago Salus - Virtus Vecomp Vr
THURSDAY 09 DECEMBER WHO PLAYED: 15min - Dry heating with joint mobility 30min - 11vs0 10min - Aerobic capacity 10 "fc 70% 15min - Stretching and Postures WHO HAS NOT PLAYED 15min - Dry heating with joint mobility 05min - Quickness on Chinese 30min - 11vs0 30min - Match vs Juniors 10min - Differentiated
FRIDAY 10 DECEMBER 20min - Tactical Warm-up 10min - Psychokinetics fitboxe and kickboxe on posts with 10m sprint 6rip (3 hands + 3 feet) 20min - Tactical Practice 20min - Free Game
SUNDAY 12 DECEMBER 90min - Game Solbiatese - Legnago Salus
TUESDAY 14 DECEMBER 15min - Tactical Warm-up 10min - Speed / Coordination / Proprioceptivity 6 rep. 6m physical contact 6m skip over 6m sprint 30min - Intense Tactical Work with the Ball 20min - Intense game 10min - Stretching and Column Unloading 10min - Technique with young people
WEDNESDAY 15 DECEMBER 10min - Core Stability 05min - Upper and lower part heating on site 45min - Fast circuit strength 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 10min - Technical heating 20min - Ball possessions 10min - Stretching and Column Unloading
THURSDAY 16 DECEMBER 15min - Zig-Zag Aerobic Warm-up 10min - Speed and coordination 10rip on speed ladder 20min - 11vs11 game 20min - 11vs11 game 20min - 11vs11 game 10min - Differentiated
FRIDAY 17 DECEMBER 10min - Handball warm-up 20min - Tactical Work 10min - Psychokinetics 4 rip on 4 overs + 10m sprint 4 rip on 1 over + sprint right / left 1/2 whistles 20min - Free Game
SUNDAY 19 DECEMBER 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY 21 DECEMBER 10min - Aerobic warm-up 20min - Yo Yo Endurance Test 20min - Free Game
WEDNESDAY 22 DECEMBER 10min - Bike heating 10min - Forest Platform Test 20min - Lower Limbs Strength 20min - Free Game
THURSDAY 23 DECEMBER REST
MONDAY 27 DECEMBER 20min - Tactical Warm-up with joint mobility 10min - Ball possession 05min - Aerobic Power 1 "+ 4" fc 90% 10min - Ball possession 05min - Aerobic Power 1 "+ 4" fc 90% 15min - Ball possession 05min - Stretrching
TUESDAY 28 DECEMBER (morning) 10min - Core Stability 05min - Heating of the upper and lower parts free 35min - Gym Circuit Strength 3x12 upper part 3x6 lower part 05min - Aerobic warm-up 20min - Quickness Transformation Strength 6 x skip on 5 + 5 over 12 x technical gesture + 10m sprint 6 x athletic gesture + 5m sprint 6 x athletic gesture + 10m sprint
TUESDAY 28 DECEMBER (afternoon) 15min - Technical heating 10min - Intense Tactical Practice 10min - Possession of 4vs2 ball with sides 2 "work 2" rec 20min - Tactical Match 20min - Free Game
WEDNESDAY 29 DECEMBER 20min - Tactical Warm-up with joint mobility 10min - Ball possession 05min - Aerobic Power 1 "+ 4" fc 90% 10min - Ball possession 05min - Aerobic Power 1 "+ 4" fc 90% 25min - Free Game
THURSDAY 30 DECEMBER (afternoon) 90min - Friendly match vs Monselice
SUNDAY 02 JANUARY 15min - Tactical warm-up with joint mobility 15min - Ball possession 05min - Stretching 10min - Quickness 2x4 courses with 3 Chinese players + 5m sprint 15min - 10 vs 6 20min - Game
MONDAY 03 JANUARY 15min - Tactical warm-up with joint mobility 15min - Ball possession 05min - Stretching 10min - Psychokinetics 4x 4 calls on 4 colors + 5m sprint 20min - Game
TUESDAY 04 JANUARY 10min - Aerobic warm-up 15min - 11vs0 tactics 10min - Set Kicks 05min - Speed on Speed Ladder x 6 reps 15min - Game
WEDNESDAY 05 JANUARY 90min - Legnago Salus vs Olginatese
THURSDAY 06 JANUARY 15min - Joint Mobility Warm-up (6 poles) 05min - Streetching and Slanci Liberi 05min - Speed x 6 repetitions WHO PLAYED WHO HAS NOT PLAYED 20min - Technique with ball 04min - intermit 10:10 50m rec 3 " 10min - Fc 75% 05min - intermit 10:15 54m rec 3 " 05min - Stretching 05min - intermit 10:20 58m 10min - Technique with ball 15min - 4vs4 game
FRIDAY 07 JANUARY 15min - Tactical warm-up with joint mobility 15min - Ball possession 05min - Stretching 10min - Psychokinetics 6 rep round on blue / yellow pole + sprint 20min - Game
SATURDAY 08 JANUARY 10min - Aerobic warm-up 15min - 11vs0 tactics 05min - Speed on Speed Ladder x 6 reps 10min - Shooting 05min - Set Kicks
SUNDAY 09 JANUARY 90min - Alzano Cene vs Legnago Salus
TUESDAY 11 JANUARY 20min - Tactical Warm-up 05min - Speed and Aerobic Capacity 3 x 6 routes over 100m + extension 50m 20min - Ball possessions 4 x 3 "of 5vs5 with 10 sides rec 3" 05min - Speed and Aerobic Capacity 3 x 6 routes over 100m + extension 50m 20min - Intense game 06min - Aerobic Power (who has not played) 25 "slow + 5" shot 50 "slow + 10" stretch 10min - Technique with young people 05min - Differentiated
WEDNESDAY 12 JANUARY 10min - Core Stability 05min - Upper and lower part heating on site 45min - Explosive 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 - Technical heating 20min - Intense Tactical Work with 6vs4 Ball 20min - Free Game
THURSDAY 13 JANUARY 15min - Zig-Zag Aerobic Warm-up 10min - Speed and coordination 3 x 3 courses with sprints 10min - 6vs4 15min - 11vs11 game 15min - 11vs11 game 15min - 11vs11 game 10min - Differentiated
FRIDAY 14th JANUARY 10min - Handball warm-up 20min - 11vs0 Tactical Work 10min - Psychokinetics 6 rip skip + sprint on 4 colors 20min - 11vs4 Tactical Work 15min - Free Game
SUNDAY 16 JANUARY 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY 18 JANUARY 10min - Dry Heating (3 routes) 05min - Speed / Coordination / Proprioceptivity 3rip x 3 step 6m physical contact 6m skip / back kick / low 20min - 1vs1 (from right, from center, from left) tot 15 times 20min - 3vs3 (total 6 times) 05min - Aerobic Power 04 "fc 90% all rec 2 " 04 "fc 90% who has not played
WEDNESDAY 19 JANUARY 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 15min - Technical heating 20min - Tactical Ball Possession 15min - 6vs4 game 15min - Free Game
THURSDAY 20 JANUARY 15min - Zig-Zag Aerobic Warm-up 10min - Speed and coordination 5 x 2 courses with sprints 10min - 6vs4 15min - 11vs11 game 15min - 11vs11 game 15min - 11vs11 game 10min - Differentiated
FRIDAY 21 JANUARY 10min - Handball warm-up 20min - 11vs0 Tactical Work 10min - Psychokinetics 6 rip skip + sprint + skip + sprint right / left 20min - 11vs4 Tactical Work 15min - Free Game
SATURDAY 22 JANUARY 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY 25 JANUARY 20min - Technical Tactical Warm-up with ball with 4 steps of joint mobility 05min - Speed / Coordination / Proprioceptivity 6 rep 10m physical contact 5m skip / back kick / low over over 5m sprint 20min - Ball possession 20min - Intense Exercises with Ball 20min - Intense themed games 05min - Stretching
WEDNESDAY 26 JANUARY 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 15min - Technical heating 20min - Tactical Ball Possession 15min - 6vs4 game 15min - Free Game
THURSDAY 27 JANUARY 15min - Zig-Zag Aerobic Warm-up 10min - Speed and coordination 5 x 2 courses with sprints 10min - 6vs4 15min - 11vs11 game 15min - 11vs11 game 15min - 11vs11 game 10min - Differentiated
FRIDAY 28 JANUARY 10min - Handball warm-up 10min - Psychokinetics 7x groups of 3 commands 1 yellow or blue / right or left 15min - Tactical exercise with ball 20min - Game 10min - Free kicks and shots
SATURDAY 29 JANUARY 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
TUESDAY 01 FEBRUARY 20min - Technical Tactical Warm-up with ball with 4 steps of joint mobility 10min - Intense Ball Practice 05min - Aerobic Power ccvv 05 "5m-10m-15m-20m 20min - Ball possession 05min - Speed about 3m 20min - Intense Exercises with Ball 20min - Intense themed games
WEDNESDAY 02 FEBRUARY 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 15min - Technical heating 20min - Tactical Ball Possession 15min - 5vs5 match with sides 15min - Free Game
THURSDAY 03 FEBRUARY 15min - Zig-Zag Aerobic Warm-up 10min - Speed and coordination 5 x 2 courses with sprints 10min - 6vs4 15min - 11vs11 game 15min - 11vs11 game 15min - 11vs11 game 10min - Differentiated
FRIDAY 04 FEBRUARY 10min - Handball warm-up 10min - Psychokinetics 2 yellow-blue poles 2x internal turn by the color called 2x external turn from the color called 2x 8 from the called suit 15min - Tactical exercise with ball 20min - Game 10min - Free kicks and shots
SUNDAY 06 FEBRUARY 35min - Tactical Refinement and Set Kicks 05min - Quickness with Speed Ladder (x6)
MONDAY 07 FEBRUARY 15min - Aerobic Dry Warm Up 3 paths with mobility x 4 " stretching and momentum WHO PLAYED 10min - aerobic capacity fc 70% 10min - postures and abs WHO HAS NOT PLAYED 20min - Intense exercise with ball 20min - Theme game 10min - Technique with young people
TUESDAY 08 FEBRUARY 20min - Tactical Warm-up 05min - Quickness on Speed Ladder (x6 rip) 20min - 11vs7 tactics 15min - Game 15min - Set Kicks
WEDNESDAY 09 FEBRUARY RECOVERY Voghera - Legnago
FRIDAY 11 FEBRUARY 20min - Warm-up with ball 10min - Quickness 5 courses to be repeated twice 15min - Tactical exercise with ball 20min - Game 10min - Free kicks and shots
SATURDAY 12 FEBRUARY 20min - Tactical Warm-up 05min - Quickness on Speed Ladder (x6 rip) 20min - 11vs0 tactics 15min - Set Kicks
TUESDAY FEBRUARY 15 20min - Mr. alternating joint mobility 05min - Aerobic Capacity and Power 5 "fc 92% who have not played 5 "FC 70% who dropped 20min - Ball possession 10vs8 05min - Aerobic Capacity and Power 5 "15m + 15m sprint + 40m slow run who has not played 5 "FC 70% who dropped 20min - Free Game
FRIDAY FEBRUARY 18 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 15min - Technical heating 30min - Free Game
SATURDAY 19 FEBRUARY 90min - Friendly match vs Porto Legnago Aerobic power for those who don't play 04 "intermittent 10:10 105% vam (52m) rec 3 " 05 "intermittent 10:15 110% vam (55m) rec 3 " 06 "intermittent 10:20 115% am (58m)
TUESDAY 22 FEBRUARY 20min - Tactical Warm-up with Joint Mobility 10min - Intense Ball Tactics Practice 10min - Speed / Coordination / Proprioceptivity x6rip skip over x6rip 6 steps of 4m alternating skip and leaps with physical contact 30min - 6vs4 game 05min - Aerobic Power 05 "ccvv 25" L + 05 "V 30min - Match 10min - Stretching and Column Unloading
WEDNESDAY 23 FEBRUARY 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 24 FEBRUARY 20min - Technical and Aerobic Warm-up 10min - Tactical Practice 50min - 15 "3-half game 15min - Differentiated technique - shots - speed 10min - Stretching and Column Unloading
FRIDAY 25 FEBRUARY 15min - Handball warm-up 10min - Intense Tactical Practice 10min - Psychokinetics a vs b frontal sprint 5m + skip a decides where to go b chases 6 repetitions 20min - Game 10min - Free kicks and shots
SUNDAY 27 FEBRUARY 35min - Tactical Refinement and Set Kicks 05min - Quickness with Ladder (6 reps)