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This plan is for goalkeeper who have completed the first phase of strength training and are therefore still at the beginning of lifelong strength training.

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Dates and location

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ALLENAMENTO 1 : 100 misti 100 stile 100 gambe mix.  Gambe: 8x50 (1 forte 1 lento) rana bicicletta. Palla medica 3kg 6x20” al massimo … lancio del pallone + 4 salti alla massima velocità. 6x50 Rana forte ripartenza ogni minuto . Cintura 2 kg = 2 volte 6 salti per ogni esercizio! Levare la cintura e fare 4 volte 6 salti massima velocità! Se c’è tempo parare un po’

ALLENAMENTO 2 : 200 misti 200 Rana  12x25 metà forte (frequenza) metà lento (1 volta farfalla 1 stile) … 4x75 Rana completa.  8x75 gambe mix (rana biciclettata) 100 sciolto. 2 x 200 tecnica con cintura 2 o 3 kg (dipende) + tecnica sempre con cintura 2 serie da 6 per ogni esercizio(LORO SANNO) . Poi parare in porta senza cintura

ALLENAMENTO 3: 200 misti 200 stile /dorso.  8x25 stile/rana  8x25 gambe metà forte metà lento (rana bicicletta) 2 vasche sciolte. 4x75 ( 50 rana + 25 farfalla). 6x50 gambe (1 volta rana 1 volta bicicletta) poi 50 metri sciolto. Palla medica da 3 o 2 kg( dipende) 15” + 6 salti ( Bassi e diagonale) x 6 volte! Poi… sempre con palla medica 10” massimo + 3 bracciate stile massima velocità frequenza e 4 salti . 2 vasche sciolte! Cintura tecnica 2 serie da 6 salti per ogni esercizio(loro sanno già). Se c’è tempo parare senza cintura!

ALLENAMENTO 4: 100 mix 100 stile 100 rana. 12 x 50 (1 farfalla- 1 rana). 2 vasche sciolte! 4x100 Rana. 4x150 gambe mix. 4x25 Rana forte ( 20 secondi recupero)x2. 50 metri scioglimento! Cintura 2 kg 4 volte 6 salti solo palombe. Stesso lavoro angolo corto spostamento con salto diagonale ( loro sanno)

ALLENAMENTO 5: 200 st/dorso. 12x25 (1 farfalla 1 stile) 6x50 rana competa forte ogni 70”.  Gambe: 12x50 (6 rana 6 bicicletta) . Cintura 2 kg 2x 200 metri tecnica(loro sanno). Parare senza cintura!

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This plan is for players who have completed the first phase of strength training and are therefore still at the beginning of lifelong strength training. It is also a plan specifically designed for driver and wing player.

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Dates and location

3.-4. October Kick-off Sursee

NLB games in Sursee:

4.12. vs Aquastar (20:00)

5.12. vs Bissone (2 matches 11:00 and 18:00)

6.12. vs Zug (13:00)

8.1.27 vs Aquastar (20:00)

9.1. vs Horgen 2 (17:00)

10.1. vs Horgen 2 (13:00)

6.2. vs SMZ (18:00)

7.2. vs SMZ (13:00)

5.3. vs Zug (20:00)

6.3. vs Winterthur (19:00)

7.3. vs Winterthur (13:00)

Eastercamp 26.-29.3. - Destination tbd - want to play U18 Tournament, perhabs Malta

NLB games in Horgen (Käpfnach)

30.4. vs Kreuzlingen 2 (tbd)

1.5. vs Kreuzlingen 2 (21:00)

4./6. May NLB Playoff - away game

12./13. May NLB Playoff - away game

26./27.6. Trainingscamp in Tenero (Selection camp U16 - Program for U18 not clear, I try to find other U18 NT to play against.)

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Hyperthophy - Centerforward and Centerback

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Hyperthophy - Centerforward and Centerback

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This plan is for players who have completed the first phase of strength training and are therefore still at the beginning of lifelong strength training. It is also a plan specifically designed for centerforward and centerback player.

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Dates and location

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100 No-Equipment workouts for all ages and all levels

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100 No-Equipment workouts for all ages and all levels

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You can find the latest version of the frame training plan here. The versions in all 3 languages are linked to the videos. Simply click on the desired technique and you will be redirected to the video on mobilesport.ch

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Reports Of the first two weekends preparations Elite and U20 team in Sursee in New seasson 2025

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Reports Of the first two weekends preparations Elite and U20 team in Sursee in New seasson 2025

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VIDEO 1 - Central defender specific exercise

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VIDEO 2 - Center forward specific shoots 

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VIDEO 3 - Demonstration of Various Movements with ball in Horizontal and Vertical Positions