Here 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).
Here 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). 
