Preparation before the preseason. 8 training sessions to do before preseason

ALESSANDRO

GELMI

PREPARATION BEFORE THE PRESEASON

FIRST TEAM & UNDER 21 8 TRAINING SESSIONS TO DO BEFORE THE PRESEASON

YouCoach, with the technical collaboration of Alessandro Gelmi, presents this brief program of eight training sessions to do before the preseason for physically developed athletes. The only thing you need is a mat; the duration of each session is about 60 minutes.

Series “Athletic training”, 7

C

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Publishing project: YouCoach

Editing and graphics: Ilaria Canova

Illustrations: Gabriele Buffoli (www.gabrielebuffolidisegnatore.blogspot.com)

THE AUTHOR

Graduated from the University of Verona in 2009 with a degree in Physical Education, he currently works as a Fitness Coach at the USD Dro of the Italian Fourth division (“serie D”); in the past he worked during four years at the AC Mezzocorona in all of the junior national categories and, during few months, at the First team (Italian Third division “Lega Pro”). He has also been involved in volleyball and he still works at a tennis circle (he is an enabled FIT coach) and also collaborates with the CONI project for primary schools.

Alessandro Gelmi Fitness Coach

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ALESSANDRO GELMI PREPARATION BEFORE THE PRESEASON

FIRST TEAM & UNDER 21

8 TRAINING SESSIONS TO DO BEFORE THE PRESEASON

BEFORE THE PRESEASON ACTIVATION

This document aims to propose a program made of eight workout sessions for a physically developed athlete (First team or Under 21); with it he can train aerobic ability and aerobic power and develop trunk and bust strenght. The purpose is that when the athlete starts the preseason he can reach a good physical condition and face the workloads that are going to be executed with no risk of muscle or joint injuries.

TRAINING SESSION 1

CORE STABILITY

Work in a circuit during 3 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 12 seconds

Figure 1

5 minutes of joint movements for back, ankles and knees.

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 12 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 12 seconds

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 20 seconds

Figure 2

Figure 3

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 3 series per leg

AEROBIC WORK

• 7 minutes of warm-up in constant race at a soft pace and 3 progressions of 15 seconds with a 45 seconds pause of recovery

• 3×7 minutes of race with speed variation: 50 seconds slow + 10 seconds of progression (intensity to the 80%)

• Recovery time between series: 3 minutes walking

• 5 minutes discharge racing + free stretching

Figure 4

Figure 5

TRAINING SESSION 2 ACTIVATION

5 minutes of joint movements for back, ankles and knees.

CORE STABILITY

Work in a circuit during 3 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 12 seconds

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 12 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 12 seconds

Figure 1

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 20 seconds

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 3 series per leg

Figure 4

Figure 5

Figure 3

Figure 2

AEROBIC WORK

• 7 minutes of warm-up in constant race at a soft pace and 3 progressions of 15 seconds with a 45 seconds pause of recovery

• 3×8 minutes of race with speed variation: 50 seconds slow + 10 seconds of progression (intensity to the 80%)

• Recovery time between series: 3 minutes walking

• 5 minutes discharge racing + free stretching

TRAINING SESSION 3 ACTIVATION

CORE STABILITY

Work in a circuit during 3 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 15 seconds

Figure 1

5 minutes of joint movements for back, ankles and knees.

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 15 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 15 seconds

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 25 seconds

Figure 2

Figure 3

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 4 series per leg

AEROBIC WORK

• 7 minutes of warm-up in constant race at a soft pace and 3 progressions of 20 seconds with a 45 seconds pause of recovery

• 3×6 minutes of race with speed variation: 45 seconds slow + 15 seconds of progression (intensity to the 80%)

• Recovery time between series: 3 minutes walking

• 5 minutes discharge racing + free stretching

Figure 4

Figure 5

TRAINING SESSION 4 ACTIVATION

5 minutes of joint movements for back, ankles and knees.

CORE STABILITY

Work in a circuit during 3 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 15 seconds

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 15 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 15 seconds

Figure 1

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 25 seconds

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 4 series per leg

Figure 4

Figure 5

Figure 3

Figure 2

AEROBIC WORK

• 7 minutes of warm-up in constant race at a soft pace and 3 progressions of 20 seconds with a 45 seconds pause of recovery

• 3×8 minutes of race with speed variation: 45 seconds slow + 15 seconds of progression (intensity to the 70%)

• Recovery time between series: 3 minutes walking

• 5 minutes discharge racing + free stretching

TRAINING SESSION 5 ACTIVATION

CORE STABILITY

Work in a circuit during 3 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 20 seconds

Figure 1

5 minutes of joint movements for back, ankles and knees.

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 20 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 20 seconds

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 30 seconds

Figure 2

Figure 3

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 3 series per leg

AEROBIC WORK

• 10 minutes of warm-up in constant race at a soft pace and 3 progressions of 25 seconds with a 45 seconds pause of recovery

• 2×10 minutes of race with speed variation: 40 seconds slow + 20 seconds of progression (intensity to the 60%)

• Recovery time between series: 3 minutes walking

• 5 minutes discharge racing + free stretching

Figure 4

Figure 5

TRAINING SESSION 6 ACTIVATION

5 minutes of joint movements for back, ankles and knees.

CORE STABILITY

Work in a circuit during 3 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 20 seconds

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 20 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 20 seconds

Figure 1

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 30 seconds

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 3 series per leg

Figure 4

Figure 5

Figure 3

Figure 2

AEROBIC WORK

• 10 minutes of warm-up in constant race at a soft pace and 3 progressions of 25 seconds with a 45 seconds pause of recovery

• 3×8 minutes of race with speed variation: 40 seconds slow + 20 seconds of progression (intensity to the 60%)

• Recovery time between series: 3 minutes walking

• 5 minutes discharge racing + free stretching

TRAINING SESSION 7 ACTIVATION

CORE STABILITY

Work in a circuit during 4 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 12 seconds

Figure 1

5 minutes of joint movements for back, ankles and knees.

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 12 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 12 seconds

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 20 seconds

Figure 2

Figure 3

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 4 series per leg

AEROBIC WORK

• 10 minutes of warm-up in constant race at a soft pace and 3 progressions of 30 seconds with a 60 seconds pause of recovery

• 4×5 minutes of race with speed variation: 30 seconds slow + 30 seconds of progression (intensity to the 60%)

• Recovery time between series: 2 minutes walking

• 5 minutes discharge racing + free stretching

Figure 4

Figure 5

TRAINING SESSION 8 ACTIVATION

5 minutes of joint movements for back, ankles and knees.

CORE STABILITY

Work in a circuit during 4 laps.

• From the prone position, upside down and legs on the ground, lift the body keeping it horizontal and looking for stability thanks to the support of arms and legs on the ground (Figure 1)

• Maintain the position during 12 seconds

• Lying on the right side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the right forearm on the ground (Figure 2)

• Maintain the position during 12 seconds

• Lying on the left side, lift the body trying to create a diagonal from the feet to the head and looking for stability thanks to the support of the foot and the left forearm on the ground (Figure 3)

• Maintain the position during 12 seconds

Figure 1

• From the supine position, with your head, shoulders and back leaning on the ground, lift the hips and the back, creating a diagonal from the shoulders to the knees, trying to find stability with the support of shoulders and feet on the ground (Figure 4)

• Maintain the position during 20 seconds

PROPRIOCEPTIVE EXERCISE

Perform barefoot.

• Keep the balance in monopodalic position during 20 seconds with the eyes open (Figure 5)

• 4 series per leg

Figure 4

Figure 5

Figure 3

Figure 2

• 10 minutes of warm-up in constant race at a soft pace and 3 progressions of 30 seconds with a 60 seconds pause of recovery

• 4×6 minutes of race with speed variation: 30 seconds slow + 30 seconds of progression (intensity to the 60%)

• Recovery time between series: 2 minutes walking

• 5 minutes discharge racing + free stretching