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Gibkość w piłce nożnej Komentarzy : 6

trening piłkarski - Gibkość w piłce nożnej Gibkość, to zdolność człowieka do osiągania dużej amplitudy w wykonywanych ruchach, a więc jak największego wychylenia ciała, z położenia równowagi.

Gibkość dzieli się na dwa rodzaje:

- aktywną - zdolność do osiągania dużej amplitudy ruchów pod wpływem działalności siły własnych mięśni
- pasywną - zdolność uzyskiwania dużej amplitudy ruchów w efekcie działalności czynników zewnętrznych (pomoc przyrządów, siły bezwładności)

Gibkość uzależniona jest od kształtu stawów, elastyczności mięśni, ścięgien i torebek stawowych. Na stopień gibkości wpływ mają czynniki zewnętrzne, takie jak cykl dobowy oraz stan organizmu człowieka. Poziom gibkości wzrasta po rozgrzewce, spowodowane jest to lepszym ukrwieniem układu stawowo- mięśniowego. Maleje natomiast po intensywnym wysiłku. Wysoki poziom gibkości pomaga piłkarzowi opanowanie nauczanych zagrań, zmniejsza ryzyko urazów, ułatwia rozwój siły i szybkości.

Najlepszym okresem do rozwoju gibkości jest wiek z przedziału 10 - 15 lat. Elementy poprawiające gibkość powinny towarzyszyć każdemu treningowi, w drugiej części rozgrzewki (po truchcie).

Wyróżniamy trzy sposoby kształtowania tego aspektu:

- czynny- wykonywanie ruchów w sposób naturalny
- kinetyczny- wykonywanie dynamicznych ruchów, poprzedzonych rozpędem
- bierny- wykorzystujący czynniki zewnętrzne

Gibkość kształtujemy przede wszystkim, stosując metodę powtórzeniową. Liczba powtórzeń pojedynczego ćwiczenia powinna wahać się pomiędzy 20, a 40. Każde ćwiczenie wykonywane w seriach 3 - 6 ruchów, z krótkim wypoczynkiem. Tempo wykonywania powtórzeń wolne lub średnie. W tym rodzaju ćwiczeń, nie należy skupiać się na szybkości, ale dokładności wykonywanych ruchów. Na ćwiczenie gibkości wystarczy 30- 40 minutowy trening, powtarzany 3-4 razy w tygodniu.

Gibkość mierzy się za pomocą goniometrów i specjalnych kątomierzy. Często też wykonuje się skłon w przód, przy wyprostowanych nogach i jak najniżej opuszczonych palcach rąk. Wynik otrzymujemy wówczas w centymetrach.

Przykładowe ćwiczenia gibkości:
- stretching
- krążenia, skrętoskłony, skłony tułowia z wyrzutem piłki w górę
- rzuty piłki za głowę
- przenoszenie piłki w leżeniu tyłem (nogami i rękami)
- wymachy nóg nad kozłującą piłką
- wypady w przód, bok z uderzeniem piłki nogą lub ręką

Artykuł opracowany na podstawie Kompendium Instruktora i Trenera Piłki Nożnej - Krzysztof Paluszek - Wrocław 2010

  • Dodał: Cichy
  • Data: 26/05/2011 00:23
  • Kategoria: Siła
  • Komentarzy: 6
  • Czytań: 4406

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