Pasaulio lietuvių kultūros, mokslo ir švietimo centras

PAVYZDYS TRENIRUOČIŲ PLANO RENGTIS ATRANKOS STOVYKLAI (futbolas):

Physical Training Program - Soccer 
You will soon have the opportunity to travel to the United States of America where you will live an outstanding cultural and athletic experience as well as the possibility of obtaining scholarship offers that may determine your future educational plans. 

One of the elements that will allow you to fully enjoy all the activities planned for your stay and have the best chances of success in obtaining a scholarship while in the USA is to be in excellent physical condition and be willing to work hard. Also, it’s very important to understand that the weather in the U.S. is extremely hot during the time of our trip, with high temperatures and humidity levels. Thus, being in good physical shape will enable you have a better transition into the climate. 

Toward this end, we recommend that you complete the following Training Program, taking into consideration any logical adjustment to the individual characteristics and current fitness level of each athlete:
§         During the period to come, it is suggested to have 4 (four) training sessions per week, as an example:
Tuesday, Thursday, Saturday, and Sunday or Tuesday, Thursday, Friday, and Sunday
§         If you have the opportunity to add a fifth session it should be either Wednesday or Saturday.  You need to have at least 2 (two) days open for the necessary rest and recuperation of your physical reserves.

1.       Training of Capacity and Aerobic Potency. Jog at a comfortable rate (30%) until reaching 8 Km. (Kilometers). Based on your current physical condition, you may begin with 3 or 4 Km. and gradually increase or you may run timing yourself as follows: initiate with 4 series of 8 minutes with 3 minutes of rest between series, until arriving at 3 series of 20 minutes with 3 minutes of rest between series, or 45 minutes of continuous jogging. Keep in mind that you may add 1 (one) additional day (the fifth). If this option is utilized, you may use 50% of the first day of the rotation as regenerative.

2.       Training of Muscular Strength. If possible, go to a gym where they can provide you with a personal routine with the following guidelines: work with weights under maximum (between 60-80% of the Initial Max. Weight). 3 (three) series of 8-12 repetitions and finalize with 1 (one) with 90-100% of Initial Max. Weight (to stimulate your “speed fibers” and not lose your speed).  Include all muscular groups, especially biceps, triceps, chest, back, and upper abdominal muscles; as well as quadriceps, hamstrings, and calves. Keep in mind that 20 days prior to the trip you need to switch your routine for multi-jumps and speed sprints (5, 10, 20, and 30 meters with full recuperation periods). The fifth day may only be for upper body.

3.       Practice Soccer in Reduced Spaces between 40’ and 60’, if possible 4 vs. 4, 5 vs. 5, or 6 vs. 6 at the most. It is recommended to play on natural grass and with a ball size 5.

4.       Practice 11-a-side Soccer on fields of official measures between 60’ and 90’ using soccer cleats (boots) and, if possible, changing between the tactical positions for which you sign up.

Some recommendations of special interest due to their importance:
§         Always, without exception, conduct a quality warm-up prior to each practice or game with various jogging drills, proper stretching, joint mobility, and beginning from lower to higher intensity, for no less than 15’.
§         Also, stretch at the end of any physical activity. This will contribute towards recovery and preventing injuries.
§         Regarding meals, have 4 (four) meals per day. Try at least to: increase carbohydrates in your diet (pasta or rice) and reduce fat (hamburgers, hot dogs, or fried food). Avoid candy, desserts, and have cereals, vegetables, and fruit. It’s recommended not to consume alcoholic beverages of any kind. It is great practice to drink 2 liters of water a day taking into consideration that one does not have to feel thirsty to drink. It’s very important to be well hydrated at all times, even when practicing. Also, control your weight periodically.
§         Resting and sleeping are very important to improve your fitness level and train properly; at least 8 hours a day within proper times to allow required recovery processes by the body. (it’s proven that night sleep is the most efficacious).
§         Going through a medical examination is a fundamental measure prior to conducting any physical training program. Furthermore, do not take energizing vitamins and/or any substance that may be recommended to you before consulting our doctor. Keep in mind that these are not necessary if you eat properly.  Also, immediately consult our doctor if the training results in extraordinary pain (not usual) or if you have any questions. Take care of your health! 

IDEA especially recommends:

• Do not consume alcohol.
• Do not consume addictive drugs.
• Do not consume anabolic drugs.
• Do not smoke.

In regards to medication, you are only allowed to consume general multi-vitamin complexes.  Before taking any type of medicine, it is requested that you consult with IDEA head doctor: Dr. Horacio Naveiro.

Finally, please be advised that we are available to answer any questions or concerns regarding your preparation, so please feel free to contact us. Our team of professionals is at your disposition to help you through this important experience.

GO AHEAD! TODAY’S HARD WORK WILL GUARANTEE THE VALUE OF YOUR FUTURE.