Football/Soccer Session (Difficult): Mesocycle_PPA_Microcycle_Force_Seance16 (Start Time: 2016-09-08 19:00:00)
Profile Summary
| Name: | Guilhem SUEUR |
|---|---|
| City: | MONTPELLIER |
| Country: | France |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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15/15 (5 mins)
10x 15/15 à 105% VMA
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SSG2 (15 mins)
jeu en 4c4
3 touches de balle but en 1
pas de défense dans la zone de but
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Circuit 3 (40 mins)
Circuit avec Proprioception et musculation intégrée pour travail en contraste
1: 15xPull Up au TRX _2: 15xPush Up _3: 10xPush Press Haltères _4: 10xOHSquats _5: 20x2ble plate swing _6: 20xMB Twist
A: échelle , slalom jalon, 2ble une deux et finition
B: séquences cerceaux en charge 6 appuis, saut joint latéral, 2ble une deux et finition
C: Séquence plio basse 1 appuis, saut latéral 1 appuis, mini duel avec passeur et but dans mini but
4 courses à réaliser: de 1 à 2, de 3 à 4, de 5 à 6, pui retour en 1
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SSG (30 mins)
9c9
2GK
Jeu libre placé
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Rondo2 (10 mins)
Rondo 5c2
Rotation à la récupération de balle
Variantes:
* les 2 derniers à avoir touché le ballon rentrent
* le joueur ayant perdu le ballon rentre, l'avant dernier pompex5...