You must clearly indicate the option you choose.

Subsequent to planning, three exercises corresponding to that planning will be

described, and will be focused on the development of different physical qualities and/or different fundamental and/or specific skills
of the sport in question.

In the exercises, it is important to include the following points:

 Graphic support: photos, diagrams or videos

 Explain the design of the exercise according to the contents of the course

Here's a sample two-week microcycle for the readaptation process of a Biceps femoris injury in a soccer player. This microcycle
focuses on gradually reintroducing strength, flexibility, and functional movements while monitoring the player's progress and
adjusting the workload accordingly. Please note that this is a general outline and should be customized based on the severity of the
injury, individual needs, and professional guidance from a sports medicine professional or physical therapist.
Week 1:
Day 1:
Warm-up: 10 minutes of light cardio (e.g., stationary bike, elliptical) followed by dynamic stretches targeting lower body.
Strength Training:
Bodyweight squats: 3 sets of 10 reps.
Glute bridges: 3 sets of 10 reps.
Clamshell exercises: 2 sets of 12 reps per side.
Flexibility: Biceps femoris stretching: Hold each stretch for 30 seconds, repeat 3 times.
Cool-down: Foam rolling for lower body muscles, focusing on hamstrings and glutes.
Day 3:
Warm-up: 10 minutes of light cardio followed by dynamic stretches.
Strength Training:
Leg press: 3 sets of 10 reps.
Romanian deadlift (light weight or bodyweight): 3 sets of 8 reps.
Swiss ball hamstring curls: 3 sets of 8 reps.
Flexibility: Foam rolling for hamstrings and glutes, followed by static stretching.
Cool-down: Light static stretching for lower body muscles.
Week 2:
Day 1:
Warm-up: 10 minutes of light cardio followed by dynamic stretches.
Strength Training:
Goblet squats: 3 sets of 10 reps.
Single-leg Romanian deadlift (light weight): 3 sets of 8 reps per leg.
Eccentric hamstring curls with Swiss ball: 3 sets of 6 reps.
Flexibility: Biceps femoris stretching: Hold each stretch for 30 seconds, repeat 3 times.
Cool-down: Foam rolling for lower body muscles, focusing on hamstrings and glutes.
Day 3:
Warm-up: 10 minutes of light cardio followed by dynamic stretches.
Strength Training:
Bulgarian split squats: 3 sets of 8 reps per leg.
Kettlebell swings: 3 sets of 10 reps.
Eccentric single-leg Romanian deadlift (light weight): 3 sets of 6 reps per leg.
Flexibility: Foam rolling for hamstrings and glutes, followed by static stretching.
Cool-down: Light static stretching for lower body muscles.
Note: Throughout the two-week microcycle, it's important to monitor the player's pain levels and range of motion. Progression
should be gradual, and any exercises that exacerbate pain or discomfort should be avoided or modified. Additionally, the player
should continue to engage in any prescribed rehabilitation exercises or treatments recommended by their healthcare provider. As the
player progresses, the intensity and complexity of the exercises can be adjusted accordingly. Always consult with a healthcare
professional before starting any rehabilitation program, especially following an injury.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day

7
Week Cardio-  Squats – ass Rest+recovery Cardio-  Leg press Rest+recover rest
1 anduranta to the grass (massage, anduranta (20%RM, y (massage,
(fartlek) + (1st set swimming) (fartlek) + 40% RM, swimming)
flexibilitate bodyweight, flexibilitate 60% RM 90-
(dynamic 2nd set 20% (dynamic 120’’
stretching RM, 40% rm, stretching recovery/set,
for injured 60% rm x 4 for injured 70%x2 sets
area) serii de lucru area) 90-120’’
90-120’’ recovery/set,
recovery/set) 60% RM 90-
 Swiss ball 120’’
hamstring recovery/set)
curls (4setsx  Romanian
60”, 60’’ deadlift
recovery/set) (barbell
  Step up on 4setsx15
plyo box reps tempo
(30-40 cm 3-0-1-0, 60-
height, 4 90”
setsx10- recovery/set)
12reps/each  Glute
leg, tempo 2- bridges
0-1-0, 60- (heels
90’’ supported
recovery/set on plyo box
when 10-15 cm –
finishing when
both legs) working in
concentric
move – pull
heels
towards
hips,
releasing in
eccentric 2-
0-1-0
4setsx15
reps, 60”
recovery/set)
Week Running  Front squat Rest+recovery Running  Bulgaria Rest+recover
2 4x10’ ass to the (sauna, 2x20’ split-squat y (deep tissue
70%HRmax grass (1st set hot/cold 70%HRmax, (1st set massage,
, in bodyweight showers) in between bodyweight foam roller
between 20 reps, 2nd sets 5’ 10reps each for large
sets 2-3’ set 20% RM jogging leg, barbell muscle
jogging 20 reps, 40% 20%RM groups)
rm 10 reps, 10reps each
60% RM leg, barbell
4setsx15 40%RM
reps 3-0-1-0 6reps each
90-120’’ leg, barbell
recovery/set) 60%RM 10-
 SLRDL 12reps each
 (dumbbell leg 20-
4setsx15 30”recovery
reps, when
60%RM, switching to
tempo 3-0-1- the other leg
0 60-90” 60-90”
recovery/set) recovery in
 Dumbbell between
snatch – sets, barbell
4setsx20reps 70%RM
alternate 2setsx6-
arm 60-90” 8reps 20-
recovery/set 30”recovery
when
switching to
the other leg
60-90”
recovery in
between
sets, barbell
60%RM 10-
12 reps 20-
30”recovery
when
switching to
the other leg
60-90”
recovery in
between
sets)
 Kettlebell
swing 4sets
[60’’-90’’-
90’’-60’’]
recovery/set
90”-60”-90”-
60”
 Shoulders
 supports on
a bench, hips
in the air,
ankles on an
elastic band
which is tied
between two
Ls of the rack
-4setsx 30-
40”, 90”
recovery/set

Designing a readaptation program for a Biceps femoris injury in a soccer player requires a gradual progression of exercises aimed at
improving strength, flexibility, proprioception, and functional movement patterns while minimizing the risk of re-injury. Here's a two-
week microcycle:
Week 1:
Day 1:
Warm-up:
5 minutes of light cardiovascular exercise (e.g., jogging, cycling)
Dynamic stretching focusing on lower body muscles (e.g., leg swings, walking lunges)
Strength Training:
Bodyweight squats: 3 sets of 10 reps
Glute bridges: 3 sets of 10 reps
Isometric hamstring holds: 3 sets of 30 seconds
Single-leg balance exercises: 3 sets of 30 seconds per leg
Cooldown:
Static stretching focusing on hamstrings, quadriceps, and hip flexors: 5-10 minutes
Day 2:
Warm-up:
5 minutes of light cardiovascular exercise
Dynamic stretching focusing on lower body muscles
Flexibility Training:
Dynamic hamstring stretches: 3 sets of 10 reps per leg
Foam rolling for the lower body: 5-10 minutes
Proprioception and Balance Training:
BOSU ball exercises: single-leg stance, squats on unstable surface: 3 sets of 10 reps
Agility ladder drills: 2 sets of 3-5 different drills
Cooldown:
Static stretching focusing on hamstrings, quadriceps, and hip flexors: 5-10 minutes
Week 2:
Day 1:
Warm-up:
5 minutes of light cardiovascular exercise
Dynamic stretching focusing on lower body muscles
Strength Training:
Romanian deadlifts with light weights: 3 sets of 8 reps
Leg curls using a stability ball: 3 sets of 10 reps
Swiss ball hamstring curls: 3 sets of 10 reps
Step-ups onto a low platform: 3 sets of 8 reps per leg
Cooldown:
Static stretching focusing on hamstrings, quadriceps, and hip flexors: 5-10 minutes
Day 2:
Warm-up:
5 minutes of light cardiovascular exercise
Dynamic stretching focusing on lower body muscles
Flexibility Training:
PNF stretching for hamstrings: 3 sets of 10 seconds hold per stretch
Foam rolling for the lower body: 5-10 minutes
Proprioception and Balance Training:
Single-leg balance on unstable surface with eyes closed: 3 sets of 30 seconds per leg
Cone drills for agility and change of direction: 2 sets of 3-5 different drills
Cooldown:
Static stretching focusing on hamstrings, quadriceps, and hip flexors: 5-10 minutes
Throughout both weeks, it's crucial to monitor the athlete's pain levels and adjust the intensity and volume of exercises accordingly.
Additionally, emphasis should be placed on proper technique and form to prevent compensatory movements and reduce the risk of
re-injury. The program should be progressed gradually based on the athlete's tolerance and progress in rehabilitation. Lastly, the
player should continue to work closely with a qualified healthcare professional throughout the readaptation process.