Football/Soccer Session (Advanced): Martes
Profile Summary
| Name: | Jesús Castañón Rincón |
|---|---|
| City: | Puge, Liangshan |
| Country: | China |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
Fase del microciclo: Recuperadora
Dinámica de entrenamiento: de Recuperación
Tipo de tareas: General y Dirigido
Tareas a desarrollar: Circuito regenerativo y de prevención. Técnicay habilidad
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Circuito regenerativo por postas (30 mins)
Posta 1: Zig-zag lateral hacia adelante y hacia atrás
Posta 2: Equilibrio en bosu con derecha + con izquierda
Posta 3: Saltos isométricos laterales y frontal
Posta 4: Sentadilla + salto frontal
Posta 5: Skipping lateral + salto frontal
Tiempo en posta: 2'
Recuperación entre postas: 30''
Número de series: 2
Recuperación entre series: 2'
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Trabajo core abdominal + habilidad (25 mins)
Trabajo core abdominal:
Planchas isométricas 3x12'' r10''
Crunch 3x10 r10''
Extensión de cadera 3x12 r10''
Plancha isométrica lateral 3x12 r10''
Flexo extensiones 3x10 r10''
Entre cada ejercicio intercalar 1 minuto de recuperación donde el jugador puede dar toques libres con su balón o realizar pases con jugador de enfrente a un ritmo bajo
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Técnica individual + estiramientos (15 mins)
La mitad del equipo realiza estiramientos individuales y la otra mitad conduce balón y realiza ejercicios de habilidad a un ritmo bajo
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Carrera continua (20 mins)
Carerra continua a ritmo suave