Edited by Dr. Davide Sganzerla
Below are all the training sessions carried out by the FC Legnago Salus team (Serie D - Group C), during the summer preparation period which took place from 21 July to 28 August 2011.
At the end the tables with the results of the 3 tests carried out are illustrated:
- Plicometry: test used to analyze the body composition of the athlete through the measurements of the fat folds. The formula used for the calculation of the fat mass is that of Jackson & Pollock 3 site, which provides for the measurement of the fat folds in 3 different points on the body (chest, abdomen and thigh).
- Strength Test with Forest Platform: test used to evaluate the explosive strength of the athlete by measuring the height of three different types of jumps. The Squat Jump is used to calculate the concentric force level, the Counter Jump Movement is used to calculate the combined eccentric-concentric force level and the Drop Jump is used to calculate the eccentric force level.
- Yo Yo Endurance Test: Incremental endurance test that allows you to measure your maximum VO2 level, Maximum Aerobic Speed and Maximum Heart Rate.
1st TRAINING - THURSDAY 21 JULY
30 "- Player history;
20 "- Technical warm-up with ball alternating with physical exercises of mobility and stretching;
40 "- Collective tactics 4-4-2;
20 "- Ball possession (mild intensity);
15 "- Stretching-Column unloading;
2nd TRAINING - FRIDAY 22 JULY
30 "- Plicometry;
20 "- Defensive tactical warm-up alternating with physical mobility and stretching exercises;
20 "- Ball possession (medium intensity);
30 "- Collective tactics 4-4-2;
20 "- Ball possession (medium intensity);
15 "- Aerobic capacity (15" of 2 "slow aerobic run + 30" extension);
10 "- Stretching-Column unloading.
3rd WORKOUT - SATURDAY 23 JULY
30 "- Strength Test with Forest Platform (Squat Jump - Counter Jump Movement - Drop Jump);
20 "- Tactical warm-up (3 colors) alternating with joint mobility;
15 "- Attack vs Defense Tactics;
40 "- 2 groups:
Aerobic capacity (15 "of 2" slow running + 30 "stretch + 5" stretching);
Tactics by department with Mr;
15 "- Possession of the ball 2 teams;
12 "- Aerobic capacity (12" of 2 "slow aerobic run + 1" extension);
10 "- Stretching-Column unloading.
4th WORKOUT - MONDAY 25 JULY (morning)
10 "- Core Stability;
20 "- Tactical warm-up alternating with joint mobility;
15 "- 11vs11 tactic with finalizations on goal (high intensity);
40 "- 2 groups:
Yo Yo Intermittent Endurance Test;
Tactics by department with Mr;15 "- 3 team ball possession;
15 "- Theme game;
10 "- Stretching-Column unloading.
5th TRAINING - TUESDAY 26 JULY (morning)
10 "- Proprioceptivity 5 courses with Tablets, Skimmy and Fitball;
20 "- Tactical Warm-up alternating with Joint Mobility
20 "- Tactical exercise
40 "- 2 groups:
20 "with Mr: tactical work by department;
20 "with Prof: Isometric Strength:Isometric bi breech squat 3x30 "rec 30" Isometric monopodalic squat on proprioceptive board 3x30 "rec 30" Isometric Flexors on Fitball 3x30 "rec 30" Bi breech calf on proprioceptive tablet 3x30 "rec 30" Isometric adductors with balloon 3x30 "rec 30" Speed of transformation on a 10m climb 1x05 "rec 15";
15 "- 11vs11 match half court;
10 "- Lower limbs stretching.
6th TRAINING - WEDNESDAY 27 JULY (morning)
10 "- Core Stability;
20 "- Tactical warm-up alternating with joint mobility;
15 "- Defensive tactical exercise;
20 "- Technical practice of passing, stopping, unmarking and changing direction with the ball;
15 "- 10vs8 ball possession with goals;
25 "- Aerobic Power: 2" slow + 4 "hc90% + 3" rec + 1 "slow + 4" fc90% + 3 "rec +1" slow + 4 "hc90%;
10 "- Stretching-Column unloading.
7TH TRAINING - THURSDAY 28 JULY (afternoon)
10 "- Proprioceptivity 5 courses with Tablets, Skimmy and Fitball;
10 "- Torello 2 groups;
10 "- Dry heating with joint mobility and stretching;
40 "- 2 groups:
20 "with Mr: tactical work by department;
20 "with Prof: Isometric Strength:Isometric bi breech squat 3x30 "rec 30" Isometric monopodalic squat on proprioceptive board 3x30 "rec 30" Isometric Flexors on Fitball 3x30 "rec 30" Bi breech calf on proprioceptive tablet 3x30 "rec 30" Isometric adductors with balloon 3x30 "rec 30" Speed of transformation on a 10m climb 1x05 "rec 15";
40 "- Friendly in the Family;
10 "- Stretching-Column unloading.
8TH TRAINING - FRIDAY 29 JULY (morning)
10 "- Core Stability;
20 "- Tactical warm-up alternating with joint mobility;
20 "- Defensive tactical exercise;
20 "- Intense Tactical Exercise on restarts;
15 "- 11vs11 match reduced field;
25 "- Aerobic Power: 2" slow + 4 "hc90% + 3" rec + 1 "slow + 4" fc90% + 3 "rec +1" slow + 4 "hc90%;
10 "- Stretching-Column unloading.
9TH TRAINING - SATURDAY 30 JULY (morning)
10 "- Proprioceptivity 5 courses with Tablets, Skimmy and Fitball;
20 "- Tactical warm-up alternating with joint mobility;
20 "- Inactive balls
40 "- 2 groups:
20 "with Mr: tactical work by department;
20 "with Prof: Isometric Strength:Isometric bi breech squat 3x30 "rec 30" Isometric monopodalic squat on proprioceptive board 3x30 "rec 30" Isometric Flexors on Fitball 3x30 "rec 30" Bi breech calf on proprioceptive tablet 3x30 "rec 30" Isometric adductors with balloon 3x30 "rec 30" Speed of transformation on a 10m climb 1x05 "rec 15";
10 "- Stretching-Column unloading.
10TH TRAINING - SATURDAY 30 JULY (afternoon)
90 "- Friendly match against Real Vicenza (Excellence).
Other articles on "Serie D Summer Preparation and Test Results - Legnago Salus 2011-2012"
- Summer Preparation Series D and Test Results - 10th - 24th Training
- Summer Preparation Series D and Test Results - Legnago Salus 2011-2012 - 25th - 41st Training
- Summer Preparation Series D and Test Results - Legnago Salus 2011-2012 - Test Analysis
