1ST PREPARATION PERIOD (August – November)
A. GENERAL MOTOR SKILLS
- Exercises – repetition of basic and derived position, transition through positions
- 2-3 stable complexes of physical development (6-8 exercises) performed in 10 -12 training sessions (free, with ball, with objects)
- Variants of walking, running, jumping
- Independent, successive, alternative, combinative practice
- 2-3 dynamic games, relays, sessions comprising various runs and simple jumps
- 2-3 dynamic games, relays, sessions comprising motor actions from the throwing category: catches, balance, weight transportation, escalade
B. DEVELOPMENT OF MOTOR SKILLS
General skills:
- Dynamic games, relays, sessions employing various motor skills – the ball is recommended
- Learning skipping rope (on one or both feet)
Speed
- 4-6 x 15m in 4/4 (with or without the ball)
- 2 x 30m in 4/4
General endurance:
- 400m in 2/4 (no timing) at the end of every training session
Force:
- 4 x 5 squats with jumps
- 4 x 10 crunches (from flat on the back, elevation of trunk, hands to toes and return)
- 4 x 10 back (from face down, arms skew ahead, successive elevation of trunk)
- 4 x 6 push-ups
*performed at the end of every training session
C. TECHNICAL PREPARATION
Ball-carrying skills:
- various ball exercises
- keeping the ball in air through successive kicks
- ball-carrying exercises, straight ahead and with direction changes
- full and interior shots, to wall
- headers to wall
- individual finishing exercises
Simple technical structures:
- trapping – carrying
- trapping – carrying – kicking (transmission)
- trapping – kicking (transmission or finishing)
- trapping – carrying – kicking (finishing)
D. GAME ON SMALL-SIZED PITCH
– 6 X 6 with goalkeepers, on 30m/20m or 40m/20m pitch
– 3 x 3 with small goals
– 1 x 1 with small goals
* has to be present within every training session
E. COMPLIMENTARY ACTIVITIES
- initiation course – swimming
- 1-2 cycling trips (4-6 km)
ION V. IONESCU MARIUS DEMIAN
translated by Prof. Cristian Sandor