Preparation period 2 (December – March)
A. GENERAL MOTOR SKILLS
- 1 stable complex of physical development (10-12 exercises) – outdoor and indoor
- 2 dynamic games, relays, routes with various motor skills
- Acrobatic gymnastics elements – relays, challenges
- 1 stable complex of gym bench exercises
B. DEVELOPMENT OF MOTOR QUALITIES
General and specific skills:
- Relays, routes with complex motor actions
- Skipping rope jumps
- Specific ball feeling exercises
Speed:
– Relays, challenges soliciting different varieties of speed
– Indirectly, through technical training for execution speed
– Game for option speed
Endurance
– Indirectly, through all the specific activities proposed
– 2 x 800m in 2/4 with no timing; P = 5 min
Force
– F 3 – 4×25 squats
– 4 x 20 crunches
– 4 x 20 back
– 4×6 push-ups with palms raised from the floor
– F 3 – performed at the end of every training session
– F 5 – 6×10 jumps at the gym bench
– F 5 – performed 1-2x / week
C. TECHNICAL PREPARATION
– Relays, challenges which include technical elements
– Finishing exercises
D. GAME ON REDUCED PITCH
– 6×6
– 5×5
– 4×4, with or without GKs, indoor and outdoor
E. PROPOSED COMPLIMENTARY ACTIVITIES
– Swimming, water jumps – 1x / week
– 15-20 min aerobic gymnastics – 1 x / week
ION V. IONESCU MARIUS DEMIAN
translated by Prof. Cristian Sandor