Preparation period 3 (April – July)
A. GENERAL MOTOR SKILLS
- 1 stable complex of physical development (10-12 exercises)
- 1 stable complex of running exercises
- 1 complex of various running exercises (avoidances, returns, direction changes)
- 2 dynamic games, relays, routes with complex and various motor actions
B. DEVELOPMENT OF MOTOR QUALITIES
General and specific skills:
- Specific ball exercises
- Skipping rope jumps (on one or both legs)
- Relays, routes which include various motor skills
Speed:
– V 1-1 x 15 min in 4/4
– 1 x 15m in 4/4 with ball
– 1 x 30m in 4/4
– 2 x (5+5m) in 4/4
– 2 x 2(5 + 5m) in 4/4 with ball
– V 1-1 x / week
– V 2 – 10 x 15m in 4/4 with direction changes (cones and landmarks)
– V 3 – 10 x 5m in 4/4
– 10 x 15m in 4/4 with ball
– 10 x (5 + 5m) in 4/4 with ball
Aerobic endurance
R 2 – 4x400m in 2/4 (no timing); P=2 min (during the break, successive kicks to keep the ball in air)
R 2 – performed 1 x / week
R 3 – 10 min in 2/4 (no timing)
R 3 – performed 1 x / week
Force
– F 3 – 4 x25 squats
– 4×20 crunches
– 4×20 back
– 4×6 push-ups with palms raised from the floor
– F 4-2x(15+15m) successive jumps on one leg
– 2 x 15m jumps from squat to squat
C. TECHNICAL PREPARATION
– Analytical exercises (ball-kicking, various leads, trapping, aerial game)
– Simple structures (variants of connecting technical elements)
– Individual finishing exercises
D. TACTICAL PREPARATION
– Pair passing from spot (different techniques and lengths)
– Pair passing from running (with or without trapping)
– Pair passing from running, with finishing
– Pair passing from running, with finishing from cross – positioning in front of goal
– Threesome passing with or without trapping (from spot)
– Possession game – 4×1 within an area of 15/15m
E. GAME ON REDUCED PITCH
– 6×6 with GKs – pitch – 40/20m
– 2×2 small goals
– 1×1 small goals
– 9×9 with GKs – 70/50m
F. PROPOSED COMPLIMENTARY ACTIVITIES
– Swimming, water jumps – 2x / week (during summer)
– 1-2 trips – cycling (10 km)
– Centralized preparation period – 6-7 days
ION V. IONESCU MARIUS DEMIAN
translated by Prof. Cristian Sandor