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Home - New season brings new challenges and adventures

  New season brings new challenges and adventures

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

dejan rodicNew season brings new challenges and adventures. This is also true for Rogaska Slatina, where we are intensively preparing for new season. In the next articles I will present the start-up three-week cycle of preparation of female senior team Rogaska. Today I will describe our first training week (15-21st August 2011). The only difference between each day was the time of execution of the exercises. We always started the practice with moderate run; we adapted the length of the run to the practice program. The run lasted for 10 and 20 minutes. After the run we started a new so called active stretching in accordance with the national programme. The joined stretching lasted for 15 minutes. The experts claim that active stretching is more effective than classical stretching which was used in the past. We had a little problem here, because the players were not familiar with this novelty and after talking to them we performed a part of active and a part of classical stretching at each practice. At this moment the result of the active stretching is already visible. The players show extreme flexibility and adaptability to the situation in some exercise. In addition to that I have to mention that not one injury occurred during the preparation period!

After classical stretching we ran once more for around 7 or 10 minutes. This was followed by acceleration exercise and combination of various movements. For the movement we chose the basics of school of running, which took approximately 10 minutes. A five-minute stretching followed as a short break. After that we started with faster (actual present power) acceleration which lasted for 10 minutes. This was followed by various exercises for strengthening of spinal and abdominal muscles (15 minutes).

After an hour work on the athletic stadium we went to the gym where we stayed for 45-60 minutes, depending on the practice. Our goal in the gym was to establish a connection and feeling for the ball after a two-month break. We mostly started off with the practice 2:0, 3:0, and 4:0 and criss-cross for the warm up. After that we practised various exchanges or joined combinations of them (front, between the legs, behind the back, rolling...) which we finished with a layout or taking a shot. Considering that the practice had already lasted for almost two hours, we performed some competitions (relay race) with elemental exercise. And at the end the players spent the last 20 to 30 minutes shooting from optional positions (from the spot, after and during the dribble...). The girls gave out their best and the result is excellent shape, physical as well as in shooting the basket.






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