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Warm-up circuit

Warm-up circuit

 
Goal
Equipment
  • 19 markers
  • 16 cones (8 yellow and 8 red)
  • 3 mini hurdles
  • 3 balls
  • 6 small balls
  • 1 skimmy
Preparation
  • Playing area: 20x20 meters
  • Players: 19
  • Duration: 15 minutes
  • Series: 2 rounds per players (First in a direction and then in the other)
Summary Secondary Objectives
Technical-motor circuit with multiple stations to train coordination, basic technique and strength
Coordination skills, Proprioceptive informations, Balance, Inside of the foot, First touch, Dribbling, Warm up
Organization

In a circle of about 20 meters prepare the material as it is shown in the picture, it is important to alternate mobility and technical stations. The cones are placed leaving 50 cms between them and the mini hurdles leaving 70 cms between them. Each player goes to one marker, ready to start the exercise.

Description

Players perform the exercise without shoes and during about 10 secs per station.

Clockwise:

  • Station 1: The player performs the mobility exercise jumping over the obstacle
  • Station 2: The player goes in slalom through the cones, dribbling with the inside of the foot, alternating with the sole (Small ball)
  • Station 3: The player performs monopodalic jumps (First with the right leg and the with the left one)
  • Station 4: The player develops a ball possession with the inside of the feet around the marker  (Small ball)
  • Station 5: The player does some push-ups with the left leg in front
  • Station 6: The player goes in slalom through the cones, dribbling with the inside of the foot, alternating with the sole (Small ball)
  • Station 7: The player does saggital push-ups
  • Station 8: The player performs a feint close to the cone (Small ball)
  • Station 9: The player performs a monopodalic reception next to the skimmy alternating the feet
  • Station 10: The player touches the ball with both feet (Small ball)
  • Station 11: The player performs saggital jumps with the right leg
  • Station 12: The player throws the ball to the air and does an oriented control with the right foot
  • Station 13: The player performs saggital jumps with the left leg
  • Station 14: The player throws the ball to the air and does an oriented control with the inside of the left foot
  • Station 15: The player performs a monolatera high knee raises on the cones (Right leg)
  • Station 16: The player performs a feint (With the sole) close to the marker (Small ball)
  • Station 17: The player performs a monolatera high knee raises on the cones (Left leg)
  • Station 18: The player touches the ball with just one foot
  • Station 19: The player does a squat on the site

At the end of the series, after a minute of passive recovery, start the exercise counterclockwise

 

 

Variations
  1. The coach can change the available space (e.g. into a square), the execution time on each station and the possible changes on the sequence of the exercises
  2. Do the exercises in pairs, decreasing the number of stations
Coaching Points
  • Monitor the proper execution of exercises without ball
  • Correct the possible technical errors
  • Encourage players to focus each time on the new exercise.
Circuit Warm Up - Andrea Nonnato, Biancoscudati Padova

Autore

andrea.nonnato's picture
| Allenatore Fisico Allievi Nazionali Lega PRO

 

 

Sono nato a Rovigo nel 1984, e fino ai dodici anni la mia passione era il basket, non il calcio come invece lo è tutt’ora. Sono un preparatore atletico, anche se preferisco come definizione allenatore fisico vista la complessità, la delicatezza e l’empatia necessaria con gli atleti che ti trovi di fronte.

Ho conseguito la laurea magistrale in Scienze Motorie all’Università di Bologna e il Master in Preparazione Atletica nel Calcio con le Università di Pisa e Verona, che mi ha abilitato ad essere allenatore fisico professionista di settore giovanile. Attualmente sto completando il Master di Coverciano che invece mi permetterà di essere considerato un vero e proprio allenatore fisico professionista.

Sul campo, ho lavorato un anno con gli Allievi Nazionali del Modena Calcio, due anni con gli Allievi Regionali del Padova, un anno con i Giovanissimi Nazionali del Padova, un anno con la Prima Squadra (serie B) di mister Pea a Padova e quest’anno con gli Allievi Nazionali Lega PRO del Calcio Padova 1910, oltre che essere organizzatore di eventi sia con l’AIPAC Veneto che con il Calcio Padova 1910.

Lavorare con i giovani è la cosa migliore perché cresci uomini oltre che giocatori e mi diverte molto anche il rapporto che si instaura con loro, ma è inutile che nasconda il piacere e l’ambizione di poter lavorare ai massimi livelli!

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