Thuthukisa ukusebenza kwakho kwe-sprint ngokuqeqeshwa kwejubane
Ungaqeqesha kanjani ama-sprints uma ukuqeqeshwa kwakho okuningi kugxile ekukhuthazeleni? Ukuqeqeshwa ngokusheshisa nge-speed drills kuyindlela eyodwa yokuthuthukisa ukusebenza kwakho kwe-sprint.
Ukuqeqeshwa kweSprint nokuDlula
Cishe noma imuphi umdlalo ungazuza ngokuhlanganiswa kwejubane nokukhuthazela, kodwa abadlali abaningi basebenzisa isikhathi esiningi sokuqeqeshwa kwabo ngesikhathi sigxile ekukhuthazeleni. Ngalokho engqondweni, ukushayela kwejubane kuyindlela enhle yokukhahlela ukusebenza kwakho phezulu.
Kodwa kukhona i-caveat.
Izitshalo zokuqeqesha kanye nokuqeqesha okusheshayo kufanele zisetshenziswe kuphela uma izinga lokuzivocavoca lifinyelelekile. Izinga lakho lokuzivocavoca kwamanje kufanele livumele ukuthi ugijimise kancane imizuzu engu-20 kuya kwangu-30 ngesikhathi futhi kufanele ube nesisekelo seminyaka eyi-3 yomsebenzi wezemidlalo oqhubekayo ngaphambi kokwengeza imishini yokusheshisa.
Ukushisa okusheshayo, njengalokho okukhulunywe ngakho lapha, kungaba yingxenye yohlelo lokuqeqeshwa kwesikhashana futhi akufanele kwenziwe okungaphezu kokuphindwe kabili ngesonto, okungenani kube nezinsuku ezimbili zokutakula phakathi kokusebenza.
I-Driver Speed Training Drill
Ake sibuke isampula yokuqeqeshwa kwejubane esilinganisweni eqala ngokufudumala kakhulu, futhi kuphethwe kahle phansi.
Qala Ngokufudumele Kakhulu
Qala ngokugijima imizuzu engu-10 ngendlela elula kancane. Lokhu kulandelwa uhla olulula lokuhamba olulula emahlombe akho, ezinqulwini, emaqotsheni, entanyeni, e-trunk nasekhanda. Hambisa kancane futhi uphefumule ngokujulile.
Gcina ifomu elifanele
Ifomu elihle kubalulekile ukuze uthole imiphumela futhi ugweme ukucindezeleka okungeziwe emzimbeni wakho ngesikhathi sokudoba.
Ifomu elihle lisho ukulondoloza ukuhleleka okulungile ngenkathi ugxile ekuhambeni kwakho hhayi nje ukuthi uhamba ngokushesha kangakanani. Ukuze uqinisekise ifomu elifanele, akufanele ukhathele uma uqala ukugoqa. Uma uzizwa uphelelwe amandla, kungcono ukulinda futhi wenze ama-drill akho ngesikhathi esisodwa lapho uzizwa uphumulekile futhi uphumule kahle.
Ifomu lakho yinto yokuqala yokuhlupheka uma ukhathele. Kudingeka kwenziwe imishini yokugqoka abaqeqeshi hhayi ama-spikes.
Ukugcina ifomu elifanele:
- Gwema ukuguqa phambili okhalweni
- Push kusukela ebhola ezinyaweni zakho (hhayi izinzwane zakho)
- Gxila umbono wakho ekupheleni kwenkambo
- Gcina ukuguquka kwengalo ebusayo / emuva emuva (hhayi kuwo wonke umzimba)
- Izandla zimpompo kusuka ekuphakameni kwehlombe kuya ezinqulwini (amadoda) futhi kusukela ekuphakameni kwesifuba kuya ezinqulwini (abesifazane)
- Izindlebe kufanele zibe ngama-90 degrees ngezikhathi zonke
- Gcina izingalo ezikhululekile, amahlombe, nezandla
- Gwema ukukhanda ikhanda noma ukuphikisana
- Qhubeka phambili futhi ungalandeli
Ama-drill angu-20
Yenza lokhu kuqhutshwa okulandelayo izikhathi ezingu-2-3 ngesinye isikhathi.
- Ukuhamba okuhamba phambili: Ukuphakamisa amadolo kuze kube sezingeni eliphezulu
- Ukugijima okuphezulu: Ukuphakamisa amadolo kuze kube sezingeni eliphezulu
- Ukusakaza
- I-Crossovers: I-Jog eceleni lapho iwela umlenze wesokudla phezu komlenze wesokunxele, bese ushiya ngakwesokudla
- Isithende siphume: Ngesikhathi ukugijima ukukhahlela izithende ezigodini ngesinyathelo ngasinye
- Izitshalo ezinzima: Ukuxhumana okukodwa ngezinyawo
- I-Plyometrics: Ukunyakaza komlenze owodwa, ukubopha, ukuqhuma kwezinhlanzi, ukuqhuma, ukugwedla izithiyo
30 Amamitha Drills
Yenza lokhu kuqhutshwa okulandelayo izikhathi ezingu-2-3 ngesinye isikhathi.
- Izinkambo ezimbili zomlenze: Hamba izingqimba ezingaphezulu noma omunye umaka
- I-Zig Zag ihamba: Hamba phambili kumaphethini we-zig-zag
- Umkhawulo owodwa we-Leg legal: Phuma eceleni komlenze owodwa, bese omunye
Ama-drill Speed
- Ukuphindaphinda kuka-5 / amamitha ayi-10 / amaphesenti angu-100 (okugcwele okuvela ekuqaleni kwezingu-4) buyela emuva. Thatha indawo yokuphumula yamaminithi angu-5 phakathi kwesethi ngayinye.
- Ukuphindaphinda kuka-5 / amamitha angu-20 / amaphesenti angu-100 (okugcwele okuvela ku-3 point point).
- 5 ukuphindaphinda / 40 amamitha / 100 amaphesenti umzamo (egcwele kusuka 3 ukuqala iphuzu).
- I-2-3 reps yokuhamba ngezinyawo ngamamitha angu-30 ngamaphesenti angu-100 ukusheshisa (okwakhiwe ngaphezu kwamamitha angu-20 nangama-meter angu-30).
Yehlisa umoya
Ukupholisa phansi ungagijima imizuzu engu-10 ngendlela ehamba kancane, eqinile, futhi uqedile ngobumnene ukuthulula umzimba wonke. Thatha isikhashana ukubuka lawa macebiso angu-10 ukusheshisa ukutakula emva kokuzivocavoca .
Ngezansi Ekuqeqeshweni Kwama-Sprints Ngezivinini Ze-Speed
Nakuba imidlalo eminingi incike ekuhlanganiseni isivinini nokukhuthazela, iningi lokusebenza ligxila ekukhuthazeleni.
Noma kunjalo wenza okusemandleni akho, ikakhulukazi uma kudingeka, ukusebenza okugxila kwijubane kubalulekile.
I-drill esheshayo okuxoxwa ngayo ingakusiza ukuba wenze okusemandleni akho, kodwa kufanele kwenziwe kuphela uma usuvele usesimweni esihle, sekusebenze okungenani izinyanga ezintathu, futhi ungahamba kalula imizuzu engu-20 ukuya kwangu-30. Ngisho noma usesimweni esihle, izigubhu zejubane kufanele zigwenywe uma uzizwa uphelelwe amandla. Qinisekisa ukuthi ugcina ifomu elihle, uphelele ngokufudumala ngaphambili, futhi uvumele ukuphola ngokwanele phansi emva kokushayela kwakho.
> Imithombo:
> Born, D., Zinner, C., Duking, P., no B. Sperlich. Ukuqeqeshwa kwe-Multi-Directional Sprint Kuthuthukisa Ukushisa Kokushintshwa Kokuqondisa Nokusebenza Okusebenzayo ku-Young Highly Traininged Soccer Players> Journal of Science Science and Medicine . 2016. 15 (2): 314-9.
> Fernandez-Fernandez, J., Sanz, D., Sarabia, J., noMnu Moya. Imiphumela Yezikhwama Zokuqeqeshwa Kwezemidlalo-Ezicacile Ukuqeqesha noma UkuQinisekisa Kwezinga Eliphakeme Lokungenelela Kwezingane Zase-Young Tennis Players. I-International Journal of Sports Physiology and Performance . 2017. 12 (1): 90-98.