2.Reinstatement training after many days off

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If you decide to give more than two days off to your team then the gradual reintegration will definitely need to concerne you. Most players will change their life style these days and detraining effects will make visible the signs of the natural functioning of the body. As their coaches you should protect the players by putting them gradually in a prior state of training with the greatest possible safety, accelerating their reintegration rate. One of the ways is described below.

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Start with 10 minutes running at low intensity around the pitch with a gradually adaptation of the cardiovascular system while at the same time increases the body temperature. Continue with 5 'joint mobility exercises while preparing the musculare-tendon tissue.

Divide the group into 4 groups and successively perform the four exercises in Figure 1.

The first part of each exercise includes

a) hip flexibility (presented tightness after many days off)

b) followed by jogging at a low pace (aerobic mechanism activation)

c) then a coordination and agility exercise (neuromuscular activation needed after days of inactivity) and

d) acceleration to return to the start (controlled aerobic-anaerobic mechanism activation).

Execute 1 - 4 sets of 2 laps ( 4 exercises = 1 lap) with 1'-2' stop between them.

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Continue with 1-2 sets of foottennis bringing players into contact with the ball (imperative necessity after several days of inactivity) training their technique in a safe and enjoying form.

At the end use static stretching for about 10 ' bringing muscle flexibility at earlier levels.