PRESEASON

Last name and name : Age: Sport: Soccer.

Personalized observations :
- For a month he has been jogging for around 60 minutes continuously.
- He has pain in one of his knees.
- He eats healthy.
Aim:
- improve your physical condition for the tournament
- Increase your speed within the playing field due to the position you occupy.
This preseason will be carried out in 4 weeks in 3 stimuli (Monday, Wednesday and Friday).
There will be: Two aerobic workouts + 1 strength workout to prevent injuries per week.
It should be taken into account that when performing the planned exercises you should always start with good
joint mobility and at the end with good flexibility work, if possible assisted.
 Preseason - Planning
WARM UP DEVELOPMENT CLOSING
TRAINING Nº1 • PLANKS (ZOOM IN AND OUT): 3 PASSES OF 1500 MTS CONTINUOUS: FLEXIBILITY OF ALL
•180 – 190 beats/min (record MUSCLE GROUPS:
20 x 20 sec for 3 minutes.
• Push-up with support: 30 x 30 time). • 3 sets of 8 sec
seconds for 3 minutes. •
Fact: between 9 and 10 minutes is each.
•
FIRST WEEK

BURPIS: 3 x 6 resp (slow) acceptable.

•Pause between passes of 5 minutes.
•
TRAINING Nº2 • PLANKS (ZOOM IN AND OUT): • Data:
5 PASSES OF 1000 MTS:
7 minutes approx.
FLEXIBILITY OF ALL
MUSCLE GROUPS:
20 x 20 sec for 3 minutes.
• Push-up with support: 30 x 30 • Micro Pause of 3 minutes between • 3 sets of 8 sec
seconds for 3 minutes. passes. each.
• BURPIS: 3 x 6 resp (slow) • Macro pause: on the 3rd pass of 5
minutes.
TRAINING Nº3 • Planks (I move closer and farther STRENGTH WORK: FLEXIBILITY OF ALL
away): 20 x 20 seconds for 3 - Alternate bench raises – 3 x MUSCLE GROUPS:
minutes. 12 rep. • 3 sets of 8 sec
• Push-up with support: 30 x 30 - Twins on a step – 3 x 12 each.
seconds for 3 minutes. Rep.
• Burpis: 3 x 6 resp (slow) - Climb 20 stairs – 3 x 5 passes.
- Adductors with elastic – 3 x 10 rep.
- Abductors with elastic – 3 x 10 rep.
10 minute jog (regenerative)
 TRAINING Nº4 • Oblique abdominals in side plank - PASSING 500 METERS:
8 passes divided into two blocks of 4 passes.
FLEXIBILITY OF ALL
MUSCLE GROUPS:
20 sec x 20 sec for 4 minutes.
• Eccentric squats plus squat jump –
- Macro pause between block of 2.40
minute.
3 series of 8 seconds each.
3 x 8 rep.
• Chest push-up – 3 x 8 rep.
- Micro pause between passes of 1, 30
SECOND WEEK

minute.

TRAINING Nº5 • Oblique abdominals in side plank - INTERMITTENT:

• 3 blocks of 5 minutes of 20 sec x 20
FLEXIBILITY OF ALL
MUSCLE GROUPS:
20 sec x 20 sec for 4 minutes.
• Exenteric squats plus squat jump – sec.
• Fact: travel approximately 85 meters.
3 series of 8 seconds each.
3 x 8 rep.
• Chest push-up – 3 x 8 rep.
TRAINING Nº6 • Oblique abdominals in side plank - FORCE
c/ Elastics:
FLEXIBILITY OF ALL
20 sec x 20 sec for 4 minutes. MUSCLE GROUPS:
• Exenteric squats plus squat jump – • Back squat – 4 x 10 x/each leg. 3 series of 8 seconds each.
3 x 8 rep. • Side lunges - 4 x 10 each leg.
• Chest push-up – 3 x 8 rep.
• Isometric 4 x squat row
10
w/ overload:
• Side bench climbs 40cm – 3 x 12
• Skeeping 3” + squat sit – 3 x
10.
• Vitalizations 3 x 12 rep.
 TRAINING Nº7 PASSAGES OF 300 METERS: FLEXIBILITY OF ALL
• Ball crunches – 3 x 15 rep.
• 2 blocks of 6 passes. MUSCLE GROUPS:
• Pull-ups with help (biceps) - 3 x
• Macro pause of 4 minutes between 3 series of 8 seconds each.
10 rep.
block.
• Alternating lunges – 3 x 20 rep.
• Micro pause of 1.30 minutes between
passed.
THIRD WEEK

TRAINING Nº8 INTERMITTENT FLEXIBILITY OF ALL

• Ball crunches – 3 x 15 rep. • Two blocks: 15 x 15 for 4 MUSCLE GROUPS:
• Pull-ups with help (biceps) - 3 x minutes and between blocks 2 minutes 3 series of 8 seconds each.
10 rep. of rest. (data: 60 meters approx).
• Alternating lunges – 3 x 20 rep. Pause for 4 minutes before starting with the
following two blocks:
• Two blocks: 10 x 10 for 4
minutes and between blocks 2 minutes
of rest (data: 45 meters approx).
TRAINING Nº9 FLEXIBILITY OF ALL
• Ball crunches – 3 x 15 rep.
STRENGTH AND EXPLOSIVITY MUSCLE GROUPS:
• Pull-ups with help (biceps) - 3 x •Lateral jump on a step with the 3 series of 8 seconds each.
10 rep. feet together (little contact time with
• Alternating lunges – 3 x 20 rep. the ground) - 4 x 12 rep
•Isometric squat (keep legs
at 90º, back in contact with the wall,
arms extended in front)- 4 x 30 sec.
•Explosive jump to the step
(leg alternation big jump with push,
reception with knee flexion) - 4 x 12
 TRAINING Nº10 FLEXIBILITY OF ALL
• Lower abdominals from 60 METER SPEED SPRINT 3 X 10 PASS. MUSCLE GROUPS:
alternating plank – 3x 20 rep. FIRST: 3 series of 8 seconds each.
• Push-ups + hand-to-hand walk - 10 MTS Skiping + 50 meters of
side – 3 x 6 each side. speed.
• 1-leg squats – 3 x 10 each. SECOND:
- 10 MTS twin jump (knees
FOURTH WEEK

extended) + 50 meters speed.

THIRD:
- 10 MTS lateral shift + 50
meters of speed.
Every ten after 2 minutes of pause.
The passes are to the maximum and the return to
start with to recover.
TRAINING Nº11 CIRCUIT FLEXIBILITY OF ALL
• Lower abdominals from
• Lateral movement + front jump. MUSCLE GROUPS:
alternating plank – 3x 20 rep.
• Push-ups + hand-to-hand walk • Intense side skeeping + 2 steps and 3 series of 8 seconds each.
leap-
side – 3 x 6 each side.
• 1-leg squats – 3 x 10 each. • One-leg jumps with turtles.
• Jumps 5 hurdles + round trip driving
lap.
TRAINING Nº12 FLEXIBILITY OF ALL
• Lower abdominals from CIRCUIT with ball - MUSCLE GROUPS:
alternating plank – 3x 20 rep.
• Push-ups + hand-to-hand walk Driving + 3 series of 8 seconds each.
side – 3 x 6 each side.
• 1-leg squats – 3 x 10 each. auction.