Copy of Preparation

Preparation structure 20' Rubber Band (2 min) Game (4 min) Mobility 2 (min) Game (4 min) specific movements (2x3 min/1 min rest) Resistance Band routine (2min) Leg extension forward Leg extension backward Leg extension outside Leg extension inside moving vertically moving laterally moving diagonally physical: sets:1 reps:6 Coaches roles Coach in charge: Andreas Andreou Game (4min) principle :body orientation principle: towards the ball principle: continuous movement Exercise: name: Rondo 4vs2 Rules : 2 touches, play inside the box. defenders if they win the ball take a point physical: sets: 1 reps:3 min/ rest 1 size:6x12 Location: main field 2) Dynamic Mobility (2min) Movements: Swinger locked knee(Hamstring) Back swinger with knee bending (quads) Side swinger with partner(adductor & approximator) Open the gate (adductor) close the gate (approximator) shim on knee with forward bending Hip push (Groin) Reaching the Ground ( calfs ) physical: sets:1 reps:8 3) Game (4min) Principle 1. Principle: continuous movement 2. principle: towards the ball 3. principle: body orientation Exercise Name: rondo 4vs2 Rules: 2 touches, play inside the box. defenders if they win the ball take a point Physical: sets:1 reps: 3min/ 1rest Area Size:6x12m Location: main field 4. Acceleration Specific movements (8 min) falling down acceleration (3min)/ (1min rest) 10 m acceleration ( 3 min) / (1mi rest) physical: sets:2 reps: 2x3min coach in charge : Andreas Andreou/ lorenzo