Edited by Dr. Davide Sganzerla
The program consists of a total of 25 workouts divided into 5 weeks to be carried out before the start of the championship.
Training Means used:
Strength: (isometric - concentric - plyometric - elastic);
Resistance (stroke with speed variations - intermittent);
Speed (sprint in line - sprint with changes of direction);
Prevention (core stabity - stretching - proprioception).
Used material:
Strength: mats, balls, rubber bands, obstacles 50cm, over 8cm, hoops, dumbbells and barbells;
Resistance: chronometer, metric chord, Chinese, stereo, cd test;
Speed: markers, poles, cones, circles;
Prevention: mats, proprioceptive tablets.
1st week athletic training for First and Second category
1st WORKOUT MONDAY:
10 min - Core Stability (30 "of work and 30" of recovery);
Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
30 min - Exercises with Ball carried out at Medium-High Intensity;
30 min - Power and Aerobic Capacity:
CCVV 2 series of 12 "- 2" slow run and 30 "recovery extension 4" with stretching and dribbling;
10 min - Calves, Quadriceps, Hamstrings, Adductors and Back Stretching (1 x 20 ").
2nd WORKOUT TUESDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Bouncer etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Isometric Force Circuit;
a) Isometric Calf (Calves) 3 X 30 " rec 30 " b) Squat 90 ° 3 X 30 " rec 30 " c) Adductors with Ball 3 X 30 " rec 30 " d) Isometric Forward Lunges 3 X 30 " rec 30 " e) Isometric Ground Bridge (Flexors) 3 X 30 " rec 30 "
05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
30 min - Exercises with Ball carried out at High Intensity;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
3rd WORKOUT WEDNESDAY:
10 min - Core Stability (30 "of work and 30" of recovery);
Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
30 min - Exercises with Ball carried out at Medium-High Intensity;
30 min - Power and Aerobic Capacity:
CCVV 2 series of 12 "- 2" slow run and 1 "recovery extension 4" with stretching and dribbling;
10 min - Calves, Quadriceps, Hamstrings, Adductors and Back Stretching (1 x 20 ").
4th WORKOUT THURSDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Bouncer etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Isometric Force Circuit;
a) Isometric Calf (Calves) 3 X 30 " rec 30 " b) Squat 90 ° 3 X 30 " rec 30 " c) Adductors with Ball 3 X 30 " rec 30 " d) Isometric Forward Lunges 3 X 30 " rec 30 " e) Isometric Ground Bridge (Flexors) 3 X 30 " rec 30 "
05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
30 min - Exercises with Ball carried out at High Intensity;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
5th TRAINING FRIDAY:
10 min - Dry heating with joint mobility;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
40 min - Work in 2 groups:
20 "- Test for Endurance (Yo Yo Endurance Test);
20 "- Blando Technical Work with ball;15 min - 11vs0 Tactical Practice;
15 min - 11vs11 match reduced field;
10 min - General Stretching and Spine Relief.
6th WORKOUT SATURDAY
90 min - Friendly;
10 min - General Stretching and Spine Relief.
SUNDAY Rest.
2nd week athletic preparation for First and Second category
7TH WORKOUT MONDAY:
10 min - Abdominals and Upper Part (30 "of Work and 30" of Recovery);
Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
05 min - Speed (3 speed circuits with changes of direction and braking to be done 3 times each with 45 "rec);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power
CCVV 2 series of 10 "- 1" slow run and 1 "recovery extension 4" with stretching and dribbling;
10 min - General Stretching and Spine Relief.
8TH WORKOUT TUESDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Bouncer etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Concentric Force Circuit;
a) Concentric Calf (Calves) 3 X 30 " rec 45 " b) Squat 90 ° 3 X 30 " rec 45 " c) Adductors with Elastic 3 X 30 " rec 45 " d) Lunges Forward 3 X 30 " rec 45 " e) Ground Bridge (Flexors) 3 X 30 " rec 45 "
05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
9TH WORKOUT WEDNESDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
10TH WORKOUT THURSDAY:
10 min - Abdominals and Upper Part (30 "of Work and 30" of Recovery);
Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
05 min - Speed (3 speed circuits with changes of direction and braking to be done 3 times each with 45 "rec);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power
CCVV 2 series of 8 "- 30" slow running and 30 "recovery extension 4" with stretching and dribbling;
10 min - General Stretching and Spine Relief.
11th TRAINING FRIDAY:
10 min - Proprioceptivity (Paths with Tablets, Skimmy, Bouncer etc.);
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Concentric Force Circuit;
a) Concentric Calf (Calves) 3 X 30 " rec 45 " b) Squat 90 ° 3 X 30 " rec 45 " c) Adductors with Elastic 3 X 30 " rec 45 " d) Lunges Forward 3 X 30 " rec 45 " e) Ground Bridge (Flexors) 3 X 30 " rec 45 "
05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.
12TH WORKOUT SATURDAY:
90 min - Friendly;
10 min - General Stretching and Spine Relief.
SUNDAY: Rest.
Continues »
