(for total or partial application with 2nd year fry)
During the summer period it is very important that the player modifies his usual routine. Therefore you should vary your schedule so that you can have fun and enjoy the holidays, dedicating more time to friends and doing activities that you have not been able to do during the course (beach, pool, hobbies, etc.)
However, it is still important that there are criteria to establish this new schedule (hours of sleep, food, activities to be done,...)
Recommendations for determining schedules
Make a schedule agreed with the family that takes into account the following criteria:
Minimum of 1 hour of study/work per day, and half an hour of daily reading (Monday to Saturday)
Minimum of 8 hours of sleep and maximum of 10, specifying the time to go to sleep and to get up
Establish a day when it is not necessary to follow the above criteria (Sunday, ...)
It is advisable to define a number of hours destined to carry out leisure activities with friends (at home or away), to help in housework, watch TV,...
Recommendations for maintaining healthy dietary criteria
Respect the order and schedule of meals (number of intakes per day -breakfast, lunch, snack, dinner)
Avoid eating any type of food outside the established hours to eat.
Meet the special hydration needs of summer (guarantee the minimum intake of 2 liters of water per day)
Avoid, or in any case not abuse, ice cream, sweets, pastries, fatty foods and soft drinks.
Activities to be carried out and activities to avoid
It is advisable to do some daily physical activity, such as walking, swimming, playing with shovels,... In general, all kinds of non-regulated physical activity with the sole objective of having fun and having fun.
Sedentary routines should be avoided, such as: Watching TV excessively, playing video games, lying down for many hours, sleeping too much,...
The continuous and demanding use of the bicycle should be avoided, as well as playing football, futsal or similar activities.
You will not participate in organized sports such as competitions or sports tournaments without prior consultation with those responsible for the club (especially in sports that there is physical contact)
Notify, at the time it happens, any physical incident (injury, blow, operation, etc.), or any other that may prevent the normal start of the preseason.
From the established date carry out the "Physical Maintenance Plan" delivered by the club.
EXAMPLE OF APERSONAL WORK PLAN FOR THE HOLIDAY PERIOD
From July 27 to August 2
TOTAL REST:
Recreational activities only
Not playing football – futsal, or similar
Do not use the bicycle regularly on short trips, or make long excursions even if they are sporadic
Any physical activity that is done must lack any type of competitive component, and must be just a hobby (playing tennis, beach, swimming ...)
Do not do any preparatory work for training
From August 3 to August 29
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
August 3 to 8
RESISTANCE
-1-
RESISTANCE
-1-
RESISTANCE
-2-
August 10 to 15
RESISTANCE
-1-
RESISTANCE
-2-
STRENGTH
-1-
RESISTANCE
-1-
August 17 to 22
STRENGTH
-1-
RESISTANCE
-2-
VELOCITY
RESISTANCE
-3-
August 24 to 29
VELOCITY
STRENGTH
-2-
RESISTANCE
-2-
STRENGTH
-2-
RESISTANCE
-3-
RESISTANCE -1-
Heating normal (until sweaty)
Flexibility routine (hold 1 minute each stretch -count very slowly-) repeat 3 times each exercise with the right leg and 3 with the left:
Maintain position with maximum tension for 60 seconds but without pain, rest 20 seconds.
Repeat each exercise 3 times. Maximum attention to Flexibility!!!
15 minutes of continuous running (soft 130-150 beats minute).
Abdominal:
1st week: 1+1 series of 15 sit-ups // 1+1 sets of 14 cross sit-ups
2nd week: 1+1+1 series of 15 sit-ups // 1+1+1 being. From 14 abdo. Cross
Perform them slowly, but without stopping at the top. Do not cut off breathing at any time
Flexibility routine: Repeat the login flexibility routine
RESISTANCE -2-
Heating normal (until sweaty)
Flexibility routine (hold 1 minute each stretch -count very slowly-) repeat 3 times each exercise with the right leg and 3 with the left
Repeat the exercises of "resistance -1-
Maintain position with maximum tension for 60 seconds but without pain, rest 20 seconds.
Repeat each exercise 3 times. Maximum attention to Flexibility!!!
2 sets of 6 minutes of continuous running (soft 130-150 beats minute). 1 minute break between sets
Abdominal:
1st week: 1+1 series of 15 straight abdominals // 1+1 series of 14 crossed abdominals
2nd and 3rd and 4th week: 1+1+1 sets of 15 straight abs // 1+1+1 sets of 14 cross sit-ups
Perform them slowly, but without stopping at the top. Do not cut off breathing at any time
1 series of 9 minutes of continuous running with changes of pace (20" live pace//40" recovery: gentle jogging), to be performed after the sit-ups
Flexibility routine: Repeat the login flexibility routine
RESISTANCE -3-
Heating normal (until sweaty)
Flexibility routine (hold 1 minute each stretch -count very slowly-) repeat 3 times each exercise with the right leg and 3 with the left
Repeat the exercises of "resistance -1-
Maintain position with maximum tension for 60 seconds but without pain, rest 20 seconds.
Repeat each exercise 3 times. Maximum attention to Flexibility!!!
Smooth continuous run 5 minutes
10 progressions of 70 meters up to 80-90%
Abdominal:
1st week: 1+1 series of 15 straight abdominals // 1+1 series of 14 crossed abdominals
2nd and 3rd and 4th week: 1+1+1 sets of 15 straight abs // 1+1+1 sets of 14 cross sit-ups
Perform them slowly, but without stopping at the top. Do not cut off breathing at any time
Continuous run 10 minutes (140-150 beats minute)
Flexibility routine: Repeat the login flexibility routine
STRENGTH -1-
Normal warm-up (until sweaty)
Flexibility routine (hold 1 minute each stretch -count very slowly-) repeat 3 times each exercise with the right leg and 3 with the left
Repeat the exercises of "resistance -1-
Maintain position with maximum tension for 60 seconds but without pain, rest 20 seconds.
Repeat each exercise 3 times. Maximum attention to Flexibility!!!
Fitness circuit:
30 seconds of Skipping (raising knees to 90º and heels to the buttocks. VERY WELL DONE) at 60% intensity......................................................................15 seconds of rest
30 seconds of straight abs, 60% intensity......... 15 seconds of rest
30 seconds of displacement (running from one line to another – 15 meters apart) 60% intensity...................................................................................................................... 15 seconds of rest
30 seconds of head jumps (every 4 steps of gentle running a head jump with feet together)....................................................... 15 seconds of rest
30 seconds of cross sit-ups, 60% intensity.....15 seconds of rest
30 seconds of dribling (placing about 6 obstacles at 2 meters each – 60% intensity......................................................................................
Flexibility routine: Repeat the login flexibility routine
STRENGTH -2-
Ditto "force -1-", but performing 2 laps of the circuit instead of one.
At the end of the session perform the stretches as in the previous sessions.
We don't do the sit-up series.
VELOCITY
Normal warm-up (until sweaty)
Flexibility routine (hold 1 minute each stretch -count very slowly-) repeat 3 times each exercise with the right leg and 3 with the left
Repeat the exercises of "resistance -1-
Maintain position with maximum tension for 60 seconds but without pain, rest 20 seconds.
Repeat each exercise 3 times. Maximum attention to Flexibility!!!
Perform 3 progressive repetitions of test speed, without reaching the maximum speed (15 meters), with a break of 2 minutes between repetitions. If you notice any discomfort do not continue.
Speed series:
Start a race by increasing the speed progressively for 10 meters, and must then reach the maximum speed, maintaining it for the remaining 20 meters (you should not make a sudden change of pace)
