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Home - Practices in the second week of the three-week preparation period


  Practices in the second week of the three-week preparation period


By Dejan Rodic http://www.dejanrodic.com

dejan rodicHere we will describe practices in the second week (22nd-29th August 2011) of the three-week preparation period. We started off with a warm up run on the athletic stadium. It lasted for 20-30 minutes, depending on the practice, and it was followed by active stretching. Fitness is nearby, so the players ran to fitness. We divided the players into smaller groups, so that they exchanged in practices and they all trained at the same time. This was followed by exercises with weights (15-20 minutes with breaks). After that we performed exercises for spinal and abdominal muscles, but this week we added weights between 1 and 3 kilograms. This exercise was followed by stretching as a break (7 minutes) and we were able to start with the last part of the practice in fitness. Cycling and running on running track came next. Running and cycling lasted between 10 and 15 minutes (following the program, slower, up the hill…). After fitness we went to the gym where we were improving the attacks and shooting from various positions (20 minutes). We spent the next 20 minutes playing 1 on 1, where we were eliminating the weaknesses of our game. At the end (depending on the practice and the number of the players present) we played 3:3, 4:4 or 5:5. At the end of the second week we also played our first preparation match. Considering the enlarged range of activities I was really careful about the choice of the exercises that we did at practices. I was especially careful that we did not do more than two difficult exercises (considering the execution) in a row. We always added a practice in between for regeneration. Before the match the players had 24 hours of free time to rest (we did not have the morning practice on the day of the match).

 



 

 









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