Individual integrative exercises

Goal:

Strength

Athletic Training

Equipment

Stopwatch
Markers
Balance boards
Fitness mat
Balls

Preparation

Playing Area: 5x5 meters/yards
Players: 1
Duration: 10 minutes
Series: 1

Summary

Individual and/or small-group exercises to be included in the post-training phase

Secondary Objectives

Passing, Running with the ball, Ball control, Mobility, Coordination, Balance, Intersegmental coordination, Balance, Core stability, Strength, Pass, Oriented control, Dribbling, Ball control

Organization

Create an integrative station of technical or physical work with the equipment in the list; the exercises in the picture are examples and can be chosen from:

Core stability
Proprioception (body position awareness)
Eccentric or isometric strength
Individual technique

Description

Depending on the workstation selected, the player performs some exercises about the chosen objective.

CORE STABILITY: plank, side plank, bridge, variations of plank (shoulder tap, up and down, rotation, mountain climber, etc.);
PROPRIOCEPTION: static or dynamic, open-eye or closed-eye balance exercises in place performed bodyweight or with equipment (balance board, skimmy, trampoline);
ECCENTRIC OR ISOMETRIC STRENGTH: lower limb strength exercises with eccentric or isometric contraction (Nordic hamstring, Copenhagen hamstring, eccentric manual adductors, wall squat, etc.);
INDIVIDUAL TECHNIQUE: individual, pair, or group technique exercises for the development of running with the ball, ball control and transmission skills and the development of technical gestures.

Rules

Depending on the exercise performed use a space, time and volume of work appropriate to the age and phase of training

Variations

Add seconds/minutes to the exercises
Add a series
Add variations to increase the complexity of the exercises (both physical and technical)
Leave players autonomous in their choice of exercises

Coaching Points

CORE STABILITY: take care of correct body posture during exercises and voluntary muscle activation of the core area
PROPRIOCETTIVITY: take care of players' ability to maintain balance and control their bodies
ECCENTRIC OR ISOMETRIC strenght: stimulate players to brake and perform the movement in 3 to 4 seconds, using a constant eccentric strength during the entire range of motion
INDIVIDUAL TECHNIQUE: take care of the quality of technical gestures, precision and body posture

Difficulty:

Category:

Age: