Edited by Dr. Davide Sganzerla
" first part
3rd week athletic preparation for First and Second category
13TH 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 direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;
20 min - Aerobic Power:
Intermittent 2 sets of 8 ": groups divided according to the test
m based on 110% of Maximum Aerobic Speed
(e.g. vam 100% = 5m / s then vam 110% = 5.5m / s)
2x8 "of 55m in 10" recovery 20 "rec. 4" (stretching and dribbling);
10 min - General Stretching and Spine Relief.
14TH 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 - Explosive Force Circuit with Overloads (fast repetitions with slow return);
Calf with Dumbbells (Calves) 3 X 06 rec 45 " Squat 90 ° with Barbell 3 X 06 rec 45 " Adductors with Elastic 3 X 06 rec 45 " Lunges Forward with Dumbbells 3 X 06 rec 45 " Ground Bridge with Handlebar (Flexors) 3 X 06 rec 45 "
05 min - Speed for Force Transformation (3 speed circuits to be done 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.
15th WEDNESDAY WORKOUT:
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 direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;
20 min - Aerobic Power:
Intermittent 2 series of 6 ": groups divided according to the test
m based on 105% of Maximum Aerobic Speed
(e.g. vam 100% = 5m / s then vam 105% = 5.25m / s)
2x6 "of 52.5m in 10" recovery 15 "rec. 4" (stretching and dribbling);
10 min - General Stretching and Spine Relief.
16TH 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 - Explosive Force Circuit with Overloads (fast repetitions with slow return);
Calf with Dumbbells (Calves) 3 X 06 rec 45 " Squat 90 ° with Barbell 3 X 06 rec 45 " Adductors with Elastic 3 X 06 rec 45 " Lunges Forward with Dumbbells 3 X 06 rec 45 " Ground Bridge with Handlebar (Flexors) 3 X 06 rec 45 "
05 min - Speed for Force Transformation (3 speed circuits to be done 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.
17th TRAINING FRIDAY:
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 - Rapidity and Psychokinetics (3 circuits with changes of direction and braking based on external visual stimuli,
tactile and auditory to be performed 3 times each rec 45 ");
30 min - 11vs0 Tactics Practice (as a pre-match refinement);
10 min - Free game 11vs11 reduced field;
10 min - General Stretching and Spine Relief.
SATURDAY: Rest.
18th WORKOUT SUNDAY:
90 min - 1st Cup Match;
10 min - General Stretching and Spine Relief.
4th week athletic preparation for First and Second category
MONDAY: Rest.
19th WORKOUT TUESDAY:
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 - Rapidity and Psychokinetics (3 circuits with changes of direction and braking based on external visual stimuli,
tactile and auditory to be performed 3 times each rec 45 ");
15 min - Exercises with Ball carried out at High Intensity;
15 min - 11vs0 Tactics Practice (as a pre-match refinement);
10 min - General Stretching and Spine Relief.
20TH WORKOUT WEDNESDAY:
90 min - 2nd Cup Match;
10 min - General Stretching and Spine Relief.
THURSDAY: Rest.
21st 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 - Elastic Force Circuit (30 "rec between repetitions - 2" between sets);
3 routes with changes of direction tot. 20m 2 series of 3 repetitions for each course:
- 5m + 5m + 10m (L shape);
- 5m + 5m + 5m (N shape);
- 5m + 3m + 3m + 5m (M shape);
15 min - Exercises with Ball carried out at High Intensity;
15 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
15 min - Free game 11vs11 reduced field;
10 min - General Stretching and Spine Relief.
SATURDAY: Rest.
22nd WORKOUT SUNDAY:
90 min - 3rd Cup Match;
10 min - General Stretching and Spine Relief.
5th week athletic training for First and Second category
MONDAY: Rest.
23rd WORKOUT TUESDAY:
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 direction changes and braking to be done 3 times each with 45 ”rec);
30 min - Exercises with Ball carried out at High Intensity;
10 min - Aerobic Power: (V = sprint - L = slow running)
CCVV 2 series of 4 "
1) 10m V + 10m L + 20m V + 20m L + 40m V + 40m L (rec 2 ")
2) 20m V + 20m L + 40m V + 40m L + 60m V + 60m L (rec 2 ")10 min - General Stretching and Spine Relief.
WEDNESDAY: Rest.
24TH 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 - Explosive Force Circuit (2 series for each station with 50 "between repetitions and 2" between series):
a) 4 calf + 4 straight leg jumps (calves) on 4 over + low skip + 5m sprint;
b) 5m high skip + 2 right and left jumps in 4 circles + 5m sprint;
c) 4 squats + 4 jumps on 4 obstacles 50 cm + high skip + 5m sprint.
05 min - Speed for Force Transformation (3 speed circuits to be done 3 times each with 45 ")
15 min - Ball exercises performed at High Intensity;
15 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
15 min - Free game 11vs11 reduced field;
10 min - General Stretching and Spine Relief.
25th TRAINING FRIDAY:
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 - Rapidity and Psychokinetics (3 circuits with changes of direction and braking based on external visual stimuli,
tactile and auditory to be performed 3 times each rec 45 ");
15 min - Ball exercises performed at High Intensity;
15 min - 11vs0 Tactics Practice (as a pre-match refinement);
10 min - General Stretching and Spine Relief.
SATURDAY: Rest.
SUNDAY: 1st league match.
