Individual integrative exercises
Goal
Equipment
- Stopwatch
- Markers
- Balance boards
- Fitness mat
- Balls
Preparation
- Playing Area: 5x5 meters/yards
- Players: 1
- Duration: 10 minutes
- Series: 1
| Summary | Secondary Objectives |
|---|---|
|
Individual and/or small-group exercises to be included in the post-training phase |
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
