Football: Serie D summer preparation

Edited by Dr. Davide Sganzerla

31 ° - TRAINING - WEDNESDAY 11 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 ";

10 "- Bull;
10 "- Aerobic Dry Warm-up with Joint Mobility and Stretching exercises;
05 "- Speed on Speed Ladder;
50 "- Match 11 vs 11 3 times of 15";
10 "- Stretching and Back Relief.

32 ° - TRAINING - THURSDAY 12 AUGUST (afternoon)

90 "- Friendly match vs Vicenza Calcio.

33rd TRAINING - MONDAY 16 AUGUST (afternoon)

30 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
10 "- Intense Ball Possessions;
06 "- Aerobic Power: intermittent (10" extension 15 "rec.) At 110% Aerobic Speed Ma x;
10 "- Intense Ball Possessions;
15 "- Match 11 vs Intense Reduced Field;
10 "- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Relief).

34th TRAINING - TUESDAY 17 AUGUST (afternoon)

20 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
15 "- Tactical Practice;
50 "- Work in 2 groups: 6 vs 4 with Mr
Explosive Strength with Prof. (3 sets of 4/6 repetitions with 1 ")
Lunges on Cube + 2 Single Deadlifts right / left rec 45 ";
Multipower Squat + 4 Squat Jump rec 45 ”;
Adductors c / Elastico + Lateral Skip rec 45;
Abductors w / Elastico + Lateral Skip rec 45 ”;
Calf w / Handlebar + 4 Calf Jump rec 45 ”;
Eccentric Flexors 2 x 8 x Side + Back Kick 45 "rec;
20 "- Intense Game Reduced Field 11 vs 11;
10 "- Stretching and Back Relief.

35TH TRAINING - WEDNESDAY 18 AUGUST (morning)

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 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
10 "- Intense Tactical Practice;
15 "- Lactacid Power (Resistance to Speed) tot m 270
2 x 4 30m courses divided by roles with 30 ”rec between repetitions - 3” rec in dribbles between sets;
3 x 3 + 3 + 3m rec 30 ";
10 "- Stretching and Back Relief.

36TH TRAINING - WEDNESDAY 18 AUGUST (afternoon)

10 "- Aerobic Dry Warm-up with Joint Mobility and Stretching exercises;
05 "- Speed on 5m x 6rep;
20 "- Match 11 vs 11;
10 "- Technique;
20 "- Match 11 vs 11;
10 "- Core Stability Exercises (Abdominal-Lumbar-Stretching-Back Relief).

37th TRAINING - THURSDAY 19 AUGUST

30 "- Tactical Finishing and Set Kicks;
90 "- Triangular vs Primavera Parma and Primavera Bologna.

38th TRAINING - FRIDAY 20 AUGUST

20 "- Tactical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
10 "- Intense Tactical Practice;
10 "- Speed and Psychokinetics;
15 "- Intense Tactical Practice;
30 "- Match 11 vs 11 Reduced Field;
15 "- Core Stability Exercises (Abdominal-Lumbar-Buttocks-Flexors-Stretching-Back Relief).

39TH TRAINING - SUNDAY 22 AUGUST (morning)

15 "- Tactical Refinement 11 vs 11;
15 "- Set Kicks;
05 "- Speed on Speed Ladder 6 repetitions.

40TH TRAINING - SUNDAY 22 AUGUST (afternoon)

90 "- Italian Cup vs Sterilgarda Castiglione.

41st TRAINING - TUESDAY 24 AUGUST

15 "- Aerobic Dry Heating with Joint Mobility and Stretching exercises;
40 "- Work in 2 groups: 2nd Yo Yo Endurance Test with Prof;
Tactics with Mr;
15 "- Match 11 vs 11 Reduced Field;
15 "- 1 vs 1 x 10 repetitions;
15 "- Match 11 vs 11 Reduced Field;
10 "- Stretching and Back Relief.

42TH TRAINING - WEDNESDAY 25 AUGUST

20 "- Technical Warm-up alternating with Physical Exercises of Joint Mobility and Stretching;
90 "- Work in 2 groups: 45" Friendly vs Azzurra 2000;
45 "Explosive Force Total Plyometry 84 jumps;
2 x 3 10 ”squat isom + 4 squat + 4 squat jump + 5m sprint;
2 x 3 10 ”calf isom + 6 calf + 4 calf jump + 5m sprint;
2 x 3 10 add / abd dx c / el. + 6 zig zag jump in the circles + 5m sprint;
2 x 3 10 add / abd left c / el. + 6 zig zag jump in the circles + 5m sprint;
2 "recovery between the series with Torello and Slanci;
Quickness for Force Transformation 10 repetitions Speed Ladder.

43rd TRAINING - THURSDAY 26 AUGUST