Preparation period 1 (august -november)
A. GENERAL MOTOR SKILLS
- 2 stable complexes of physical development
- 1 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)
- Dynamic games, 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 2-1 x / week
– V 3 – 10 x 5m in 4/4
– 10 x 15m in 4/4 with ball; P = 30 sec
– 10 x (5 + 5m) in 4/4 with ball
– V 3-1 x / week
Aerobic resistance
– R 1 – running in 2/4, continuous, with increasing effort rate from 3 to 10 minutes
August – weeks 1 and 3 –> 3-4-5-6 min; weeks 2 and 4 -> 4-5-6-7 min
September – weeks 1 and 3 –> 4-5-6-7 min; weeks 2 and 4 -> 5-6-7-8 min
October – weeks 1 and 3 –> 5-6-7-8 min; weeks 2 and 4 -> 6-7-8-9 min
November – weeks 1 and 3 –> 6-7-8-9 min; weeks 2 and 4 -> 7-8-9-10 min
This preparation cycle contains 4 training lessons.
Force
– F 3-4 – 4 x25 squats
– 4×20 crunches
– 4×20 back
– 4×6 push-ups with palms raised from the floor
– F 4-2x(15+15m) jumps on one leg
– 2 x 15m jumps from squat to squat
– F 4-1x / week
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)
E. GAME ON REDUCED PITCH
– 6×6 with GKs – pitch – 30/20m; 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)