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Poprawa wytrzymałości i szybkości Komentarzy : 9

trening piłkarski - Poprawa wytrzymałości i szybkości w piłce nożnej Długie biegi są nieodzowną częścią meczów piłkarskich, w których udział biorą zawodnicy z pola, konkurujący na długich dystansach. Przeciętny piłkarz w ciągu meczu zmienia tempo biegu ponad tysiąc razy, dlatego niezbędne jest właściwe przygotowanie kondycyjne.

Zmiana tempa

Do tego ćwiczenia wykorzystać możesz linie pola karnego. Rozpocznij prowadzenie piłki blisko przy nodze wzdłuż linii, zwiększając tempo biegu za każdym razem, gdy linia zmienia kierunek.

Zwiększaj tempo stopniowo z wolnego, przez średnie, aż do szybkiego. Następnie wróć do tempa wolnego i prowadząc nadal piłkę zmieniaj każdorazowo prędkość.

Jeśli nie dysponujesz boiskiem z namalowanymi liniami, możesz wykonać to ćwiczenie, zmieniając prędkość prowadzenia futbolówki w krótkich odstępach czasowych lub na gwizdek kolegi.

Pełna szybkość

Szybkość w piłce nożnej stanowi kluczowy element. Pozwala pokonać dystans, wyprzedzić przeciwnika, czy dobiec do piłki.

W tym ćwiczeniu potrzebne będą dwa pachołki, które ustawiamy w odległości 30 metrów od siebie.

Rozpoczynamy prowadząc piłkę blisko przy nodze, w średnim tempie, przy pierwszym pachołku wykonujemy podanie i rozpoczynamy sprint, tak by dogonić futbolówkę przed drugim pachołkiem.

Opanowujemy piłkę i w pełnym biegu okrążamy pachołek, po czym znowu wykonujemy podanie i gonimy piłkę, by złapać ją przed znacznikiem.

Naszym celem jest wykonanie dwóch sprintów na pełnej szybkości i okrążenie pachołka z piłką przy nodze, w biegu.

Wykop i bieg

Do tego ćwiczenia potrzebujemy boiska o długości około 50 metrów. Zaczynamy trzymając piłkę w ręce. Wykopujemy ją wysoko do góry i do przodu, po czym rozpoczynamy bieg, tak by opanować ją przed końcem wyznaczonego pola.

Po zatrzymaniu piłki, ponownie bierzemy ją w ręce i powtarzamy ćwiczenie, biegnąc w drugą stronę.

Tam i z powrotem

Ostatnie ćwiczenie wykonywać będziemy bez piłki, chociaż bardziej zaawansowani mogą spróbować wykonać je z użyciem futbolówki.

Wyznaczamy boisko o długości 30 metrów i co 5 metrów umieszczamy pachołek.

Rozpoczynamy ćwiczenie w pełnym biegu biegnąc od 1. pachołka do drugiego. Okrążamy drugi pachołek i wracamy do pierwszego. Następnie biegniemy do trzeciego pachołka i wracamy do drugiego. Od drugiego analogicznie biegniemy do czwartego i wracamy do trzeciego. Gdy dobiegamy do ostatniego pachołka, wracamy truchtem w linii prostej do pachołka numer 1.

Odpoczywamy i powtarzamy ćwiczenie.



W każdym z powyższych ćwiczeń znaczniki lub pachołki możesz zastąpić dowolnymi rzeczami, wyznaczającymi odległość. Równie dobrze może być to plecak lub po prostu inne piłki.

Podobnie sprawa przedstawia się z odległościami. Nie musimy dokładnie ich mierzyć, przyjmuje się umownie, że jeden krok, równa się jednemu metrowi.

  • Dodał: Cichy
  • Data: 25/02/2010 04:29
  • Kategoria: Kondycja
  • Komentarzy: 9
  • Czytań: 3938

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Wraz ze wzrostem wytrzymałości, wzrasta (nieznacznie, ale wzrasta) także szybkość. Nigdy nie ma tak, że ćwiczymy tylko jedną cechę, każde ćwiczenie odbija się też pośrednio na bliskich elementach Smile
Tutaj mamy raczej opisaną wytrzymałość szybkościową , a nie samą szybkość Smile

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