Sebenzisa ama-agility drills ukuthuthukisa isivinini sezemidlalo nokuxhumanisa
Bonke abagijimi bangakwazi ukuzuza kulezi zinsimbi zokusiza ukusiza ukuthuthukisa ukusebenzisana, isivinini, amandla, kanye nekhono elithile lezemidlalo. Sebenzisa lezi zokudoba ukuze uhambise ijubane lezinyawo zakho futhi ulungise indlela yakho yezemidlalo.
1 - Ukuhamba kwe-Plyometric kamuva
Ukuhamba kwe-plyometric kamuva kwisiza ukwakha amandla ashukumisayo, ukusebenzisana nokulinganisela ngokusebenzisa isisindo somzimba nje somdlali. Ukuzivocavoca okuthuthukisiwe kuyimfuneko kunoma imuphi umdlali odinga amandla kanye nokusebenzisana. Qala encane, futhi kancane kancane wakha ukuphakama kwesivinini. Lo msebenzi kufanele wenziwe kuphela emva kokufudumala okukhulu.
2 - Ukuhamba kwe-Speed Ladder Drills
Isitebhisi sejubane siyingxenye elula yemishini ephathekayo engasetshenziswa ukwenza lezi zikhonkwane ezilandelayo:
- Ukugijimela phambili, i-High-Knee Drill : Le drill inhle kakhulu ekuthuthukiseni isivinini sezinyawo nasekuxhumaneni kwabo bonke abadlali bezemidlalo yasensimini. Ukugijima ngamadolo aphezulu phambili ngesiteji, uthinta zonke izikhala zesiteji. Land on the balls ezinyaweni bese phambili phambili nge izingalo zakho.
- Ukugijimela kwe-Lateral, Drill Side-to-Side : Ukunyakaza kwe-lateral kwalesi sikhwama kuyinhle enkantolo-yezemidlalo futhi kuthuthukisa nokuqina kwegolo nezinyawo. Gcina isikhungo esiphansi samandla adonsela phansi kanye nesinyathelo ngokuya eceleni kwesiteji unyawo ngalunye. Thinta emgqeni ngamunye wesiteji ngezinyawo zombili. Land on the balls ezinyaweni bese uphindela kwesokudla kwesobunxele bese kwesobunxele kuya kwesokudla.
3 - Dot Drills
Ama-Dot Drills athuthukisa amandla omlenze onamandla futhi akhulise amandla emadolo nezinyawo kanye nokuzinza. Lokhu kuyinkimbinkimbi ye-agility yimuphi umuntu odlala emasimini noma emidlalweni ye-racket noma labo abadinga ukwenza ushintsho okusheshayo kokuqondisa nokuhlelwa komhlaba, njengabadlali be-skiers nabadlali be-basketball.
Indlela Yokusebenzisa Dot Drills:
- Sebenzisa i-Dot Drill Mat noma ubeke amamaki amancane "X" nge-tape phansi emaphethini we-Five kuDiskhi.
- Qala ngokufudumala uphinde ugijime kusuka kumachashazi uze ukhombe ngezinyawo zombili ngesikhathi.
- Ukuqhubekela phambili enyaweni eyodwa ukulandela futhi ulandele iphethini ethile yokugoma.
4 - I-Plyometric Jump Box Drills
Ibhokisi le-plyometric gxuma ukubhoboza kuyindlela enhle yokwakha amandla okuqhuma nokuvinjelwa kwezinyawo. Ibhokisi lebhokisi le-plyometric elivame kakhulu lihlanganisa ama-hops, i-jump, kanye nokunyakaza okuhambayo. Enye ibhokisi lebhokisi le- plyometric elithandwayo lixhuma ebhokisini elilodwa bese likhuphuka phansi bese liya kwelinye, ibhokisi eliphakeme. Lezi zivivinyo zivame ukwandisa isivinini namandla kanye nokwakha amandla.
5 - Phambili - Iziphambano Emuva
Ukuqeqeshwa kwe-sprint kuyindlela eqinisekile yokuthuthukisa isivinini sezinyawo nokusebenza kwamandla kunoma imuphi umdlali odinga isivinini sokuqhuma nokushesha.
Indlela Yokwenza Ngaphambili - Izimpendulo Emuva
- Setha amaki amabili ngamaydi angu-10 ngaphandle.
- Ngemuva kokufudumala okuhle, uphuthumele phambili ukusuka ku-cone yokuqala kuya ku-cone kude.
- Misa ekhameni elide futhi ugijime noma ugijime emuva emuva ekuqaleni.
- Yeka futhi masinyane uphuthumele ku-sprint emuva ku-cone kude.
- Phinda izikhathi ezingu-10.
6 - Izimpikiswano ze-Agility Plyometric
Abagijimi bavame ukusebenzisa ama- jumping exercises umzimba ukuze bakhe amandla nokuvinjelwa, ngcono ukusebenzisana nokusebenza kahle, futhi ngokuphumelelayo bathuthukise ukusebenza kwezemidlalo . Ukusebenzisa isethi yezingqinamba ezincane zokubopha eyodwa noma zombili izinyawo kungathuthukisa isivinini sokuqina nesinyawo kunoma yimuphi umdlali wezemidlalo yasendle.
Indlela yokusebenzisa izimpikiswano ze-Plyometric Agility
- Setha izithiyo eziningana ze-agility ezinamamitha angu-2 wezinyawo.
- Qala ngemilenze ububanzi obubanzi, gxuma phezulu futhi phambili ukuze usule ukuqhuma komgwaqo ngamunye ngezinyawo ezinyaweni.
- Ngokushesha lapho ufika, gxuma futhi, uqhubekela phambili ngezandla zakho.
- Phinda ukuphindaphinda okuphindaphindiwe.
- Phinda ubambe phansi ngezinyawo nje kuphela bese unyawo lwesokunxele kuphela.
- Njengoba uthuthuka, susa izithiyo kude kakhulu.
I-7-Tuck ihamba
Ukuhamba kwe-Tuck yizinto zokudoba ezilula ezithuthukisa amandla nobuciko.
Indlela Yokwenza I-Tuck Ikhuphuka:
- Hamba ngezinyawo ukuphakama-ububanzi ngaphandle namadolo kancane kancane.
- Bhonqa amadolo akho futhi ugijime ngamandla phezulu, ulethe amadolo akho esifubeni sakho ngenkathi ephakathi.
- Gwema amadolo akho ngokushesha ngezandla zakho bese uhamba.
- Lapho ufika, phindaphinda uphinde uqhume.
8 - I-Stair Running
Ngenkathi kungabi nge-drill ye-agility, izitebhisi zokugijima kuyindlela enhle yokuthuthukisa ukushesha nokuhamba ngesivinini ngenkathi uthola ukuqeqeshwa okuphambili kwesikhathi .
Izitebhisi zokugijima zinikeza inzuzo yenhliziyo efana neyokusebenza futhi kuyindlela enhle yokwakha amandla we-sprint. Abagijimi abaningi baqeqesha isitimela sezitebhisi zasendaweni zangaphandle zinezinyathelo ezingaba ngu-100.
Qala ngokuhamba ngesinyathelo esisodwa ngesikhathi. Gwema ukugijima izitebhisi ekusebenzeni kwakho kokuqala noma ungase ubhekwe ukuhlukunyezwa kwe-muscle soreness . Ungenzi ngaphezu kokusebenza okungama-stair amabili ngesonto. Ngeviki ezintathu ungaqala ukusebenza, mhlawumbe izinyathelo ezimbili ngesikhathi. Sebenzisa ukubuyela phansi ngezithuba zokuphumula kwakho, bese wenza enye isethi. Sebenza kuze kube ngu-10 isethi ngomsebenzi ngamunye.
9 - Ukugijima kokugijima
I- shuttle igijima iyisimo esivamile sokugudluza nesisindo esasetshenziswa ngabagijimi abadlala imidlalo ye-stop-and-go njengebhola, i-hockey, basketball, kanye ne-tennis.
Indlela Yokwenza Ukuhamba Kokuhamba:
- Setha umthombo ngamakaki amabili cishe ngamagremu angu-25 ngokuhlukile.
- Phrint kusuka kumakaki owodwa kuya kwesinye nangemuva. Lokho okuphindaphindiwe.
- Kunezinhlobo ezihlukahlukene zezindlela ezahlukene zokwenza ukuhamba kwe-shuttle, kufaka phakathi ukugijima eceleni, kuya phambili, nokuhamba phambili kokubuyela emuva.
Ukuhamba nge-shuttle kuyindlela elula yokwengeza amanye ama-high-drills ohlelweni oluyisisekelo lokuzivocavoca ngenkathi wakha ijubane, amandla, nokukhuthazela.