Izinhlelo zokuqeqesha ezijulile zezemidlalo ngabanye "zihlaziywa ngezikhathi ezithile" okungukuthi, zihlukaniswa zibe izigaba ezintathu noma ezine ngonyaka kanti isigaba ngasinye sigxile ekuthuthukiseni impilo ethile. Izinhlelo ezihleliwe zihlinzekela ukwakha okuqhubekayo ukuphakamisa ukuqina nokusebenza.
Imidlalo yezemfundo esebenzisa izisindo ekuqeqeshweni kwabo, okuyizinsuku eziningi, isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
Inothi elibalulekile: I- Basketball idinga ukuqeqeshwa okuningi "okugijima" kunoma yiluphi uhlelo olunzulu. Ingxenye yohlelo oluchazwe lapha ivalwe ikakhulukazi ekuthuthukiseni isisindo kanye namandla okuyingxenye yohlelo. Kuzodingeka wenze ukuqeqeshwa kwe-cardio ukuthuthukisa ukufaneleka komzimba we-aerobic ekuqaleni kwe-preseason bese udala ukuqina komzimba we-anaerobic nge-wind sprints, ama-shuttles, ama-sprints, kanye nezikhathi ukulungiselela ngokugcwele ukuqala kwesizini.
Ukuzivocavoca kwe-Aerobic kusho ukuthi ungagijima noma ugijime isikhathi eside ngesantya esilinganiselwe ngaphandle kokukhathala kakhulu. Ukuzivocavoca kwe-Anaerobic kusho ukuthi ungaqhubeka uhamba isikhathi eside ngesikhathi sokuqina ngaphambi kokuba imilenze yakho nomzimba wakho wehle. Kokubili kubalulekile ku-basketball, ikakhulukazi uma kungenzeka udlale wonke umdlalo. Uma ukwandisa zonke izici zokufaneleka komzimba we-basketball wokuzivocavoca umzimba, amandla, namandla-kubhekwe ukufaneleka komzimba .
Uhlelo lokuqeqesha isisindo se-basketball olude ngonyaka lungabonakala lufana nesimiso esichazwe ngezansi.
Early Preseason
- Abadlali balungiselela inkathi futhi baqala ukwakha ngemva kwesikhathi sonyaka.
- Ugcizelele ekwakheni ukuqina komzimba we-aerobic, amandla okusebenza kanye nokuxilonga .
Late Preseason
- Abadlali basebenza kuze kube sekuqaleni kwenkathi nokuhlolwa kwe preseason kuseduze.
- Ugcizelele ekwakheni ukuqina komzimba we-anaerobic namandla amakhulu namandla.
Esikhathini sonyaka
- Ukuncintisana kuyaqhubeka futhi abadlali kulindeleke ukuba basebenze ngokugcwele emncintiswaneni.
- Ukugcinwa kwejubane, i-aerobic, ne-anaerobic imfanelo namandla namandla kugcizelelwe.
Isizini
- Isizini sesiphelile; isikhathi sokuphumula okwesikhashana, kodwa usadinga ukuqhubeka usebenza.
- Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kokuqeqeshwa komsebenzi wokukhanya-ukuhamba, umsebenzi wokuzivocavoca okhanyayo. Amaviki amaningana ahluke ekuqeqesheni okunamandla nokuqina kwamandla kuyasiza.
- Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovame ukuphindaphindiwe ungaqala ngokugcizelela ekwakheni imfanelo yokuzikhandla kwe-aerobic ukuqeqeshwa kwangaphambi kwesizini.
Ukuqeqeshwa Okubalulekile
Ngaphansi kohlelo lokuqeqesha olwenziwe ngomdlalo othile, izinhlelo ezengeziwe ezikhethekile zingasiza, ikakhulukazi emaqenjini lapho amalungu anendima ethize kanye nezici ezithile ezibonakalayo ezisebenzayo ezisebenzayo. Isibonelo, emdlalweni webhola, i-quarterback kanye ne-lineman evikelayo cishe kuyoba nesimiso esihlukile ekuzivocavoca. Omunye ugcizelela isivinini nokuqina kanye nelinye inqwaba, amandla, namandla.
Ku-basketball, abalindi kungenzeka badinga ukuqina okukhulu nokusheshisa namandla angaphansi futhi kunamandla kunamanje kanye namandla phambili, nakuba konke okungenhla kungaba mnandi kuwo wonke umdlali uma kungenzeka.
Ukwakha amandla ngenkathi ukunciphisa inqwaba futhi ngaleyo ndlela kugcina isivinini kanye nobuciko kuyindlela edingekayo ekuqeqesheni ukuhamba kwabantu kulabo abalingiswa kuzo lezi zimfanelo.
Isibonelo, abalindi bangase baphakamise kanzima, ngokuphindaphinda okuphansi futhi nokuphumula okuphakathi phakathi kokusetha ukuze bakhe amandla ngaphandle kokuningi ngokweqile. Ngakolunye uhlangothi, amadoda amakhulu angadinga uhlelo olwakha amandla nobukhulu, okusho ukuphindaphinda okuphindaphindiwe nokuphumula okuncane phakathi kwamaqoqo.
Cabanga ngohlelo olukhulunywe lapha ukuthi lube uhlelo oluphelele, olufanelekile kakhulu kuWabasaqalayo noma abaqeqeshi abathintekayo ngaphandle komlando wokuqeqesha isisindo sebholabhadi.
Izinhlelo ezinhle kakhulu zihlale zisho ngokuzimisela komuntu okwamanje, indima eqenjini, ukufinyelela ezinsizeni, futhi, okubaluleke kakhulu, ifilosofi ebalulekile yabaqeqeshi beqembu. Uzosetshenziswa kangcono ngokusebenzisa uhlelo olulandelayo ngokubambisana nomqeqeshi noma umqeqeshi.
Uma usanda kushayelwa ukuqeqeshwa isisindo, shayela phezulu ngemigomo nemikhuba enezinsiza zokuqala .
Njalo ufudumale futhi uphole phansi ngaphambi nangemva kweseshini yokuqeqesha. Isivivinyo sezokwelapha sokuzivocavoca ngaso sonke isikhathi umqondo omuhle ekuqaleni kwenkathi.
Isigaba 1 - Isikhathi Sengaphambi Konyaka
Isisekelo Sokusekela kanye Ne-Muscle
Indlela lesi sigaba esibhekene ngayo iyoxhomekeka ukuthi ngabe umdlali usemusha ekuqeqeshweni kwesisindo noma ufika ngesikhathi sezinsimbi. Ukwakha isisekelo samandla kusho ukusebenzisa uhlelo olusebenza wonke amaqembu amakhulu omzimba womzimba. Abaqeqeshi abanesisindo esincane abazokwazi ukuqala bazodinga ukuqala ngezinsimbi ezilula futhi amasethingi ambalwa futhi basebenze kuze kube yizicucu ezinzima kakhulu ngamasethi amaningi. Qala ekuqaleni kwendawo yokwakha ukuze usebenzise lesi sigaba uma ungazange usebenzise izisindo ngaphambilini.
Imisebenzi yezemidlalo ephindaphindiwe ingaqinisa ohlangothini olulodwa lomzimba ngezindleko zomunye, noma ugcizelele eyodwa noma amabili amaqembu amakhulu ama-muscle anomphumela ofanayo. Ngokungavumelekile, izindawo ezinobuthakathaka zingase zibe nokulimala futhi zingenza kahle. Lokhu akusho ukuthi ingalo yakho noma ohlangothini lwakho olungaphelele kufanele lube kuhle njengehlangothini lakho elibambe ikhono. Kodwa kusho ukuthi udinga ukwabela izinsiza zokuqeqesha okwanele ukuze uphumelele amandla okusekela okusebenzayo kuzo zonke izindawo ezibandakanya imisipha ephikisanayo nezinhlangothi zangakwesokunxele nezingakwesokudla kwazo zonke izindawo ezinkulu zezinsimba - emuva, izinyawo, imilenze, izingalo, amahlombe, isifuba, kanye nezibeletho.
Esikhathini sokuqala se-preseason, uhlelo lwesisekelo luhlanganisa ukuhlanganiswa kokukhuthazela , amandla kanye nezinhloso ze-hypertrophy, okusho ukuthi izisindo azizinzima kakhulu futhi ukusetha nokuphindaphinda kusezinhlakeni ezimbili kuya kwezingu-4 eziphindaphinda ezingu-12 kuya ku-15. Kulesi sigaba, wakha amandla, futhi usayizi wesisindo nokukhuthazela. Izigceme futhi mhlawumbe phambili okuncane kudingeka ziqaphele ukuba zingashintshanisi ubuciko kanye nokusheshisa ngobuningi nangamahloni, nakuba kuzo zonke izimo, amandla azoba abalulekile.
- Ubude besikhathi: amaviki amane kuya ku-6
- Izinsuku ngeviki: 2 kuya kwezingu-3, okungenani ngosuku olulodwa lokuphumula phakathi kweseshini neviki elikhanyayo ngesonto 4 ukukhuthaza ukutakula nokuqhubeka.
- Ibuyela emuva: 12 kuya ku-15
- Ibeka: 2 kuya ku-4
- Ukuphumula phakathi kokusetha: amasekhondi angu-30 kuya kwangu-60
Isigaba 1 Ukuzivocavoca:
- I-Barbell squat , i-dumbbell squat noma i-squled hack squat
- I-Dumbbell incline ibhentshi press
- I- deadlift yaseRomania
- I-Dumbbell ibiceps curl arm
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Uhlezi umugqa wekhebula
- I-Lat pulldown ngaphambili ngensipho enkulu
- Qala kabusha
Ikhomba Okuphawulayo
- Ngesilingo nesiphambeko, thola isisindo esibonisa ukuphakanyiswa okukhokhisayo okwenziwe kabusha kokusetha okuncane kwesethi ngayinye. Uma ungaqiniseki, qala ngesisindo esincane futhi ukwandise njengoba uqina phakathi nenkathi yokuqeqesha ukuze umzamo owaziwayo uhlale ufana.
- Ungaphakamisi kakhulu kule sigaba. Ukuphindaphinda okuncane okubekwe eceleni kufanele kube nokukhokhisa intela kodwa ngaphandle kokuzikhandla ngokweqile ukuze "ukwehluleka," ikakhulukazi emisebenzini yezingalo nezamahlombe. Ufuna ingalo nehlombe lilungele ukusebenza kodwa lingagcini.
- Ingabe ama-squats angaphambili noma i-dumbbell noma ama-squat-hack squats uma ukujikeleza okudingekayo ukubeka i-barbell emahlombe ukuze insimu ye-back back squat igcizelele ukuhlanganiswa kwehlombe kuze kube yilapho ingahambi kahle.
- Ukuvikelwa okuhlangene kubalulekile kulokhu kanye nezigaba ezilandelayo.
- Ukuqeqeshwa kwesekethe , ukuqeqeshwa okuqhubekayo kanye ne- plyometrics efana nemingcele nezimpumputhe kufanele zengezwe kule hlelo lokuzivocavoca ukuze zivumelane nesimiso sakho.
- Misa ngokushesha uma ubuhlungu obukhulu buqaphela ngesikhathi noma emva kokuzivocavoca, futhi ufune iseluleko sezokwelapha nokuqeqeshwa uma kuqhubeka.
Isigaba 2 - Mid-Preseason
Ukuthuthukiswa kwamandla
Kulesi sigaba, uzokwakha amandla nobuhlungu. Abadlali abasheshayo nabangabe beshesha kufanele baqaphele ukuba bangabi kakhulu. "Kude, kuncike, kuqinile futhi kuyashesha" yilona kadokotela. Unesisekelo esihle kusukela ekusebenzeni kokuqala kwe-preseason, futhi manje kugcizelelwa ukuphakamisa izisindo ezilukhuni ukuze uqeqeshe isimiso sezinzwa ngokubambisana nezinsimbisi ze-muscle ukuhambisa imithwalo emikhulu. I-hypertrophy, eyakha isayizi yemisipha, akusho ukuthi amandla. Kodwa-ke, esigabeni sesisekelo futhi kulesi sigaba, i-hypertrophy izokusiza kahle ekuthuthukiseni amandla.
Amandla azoba isisekelo sesigaba esilandelayo, okuyinto ukuthuthukiswa kwamandla. Amandla yikhono lokuhambisa imithwalo esindayo kunazo zonke ngesikhathi esifushane. Amandla ngokuyinhloko umkhiqizo wamandla nesivinini.
- Isikhathi sonyaka: Mid preseason
- Ubude besikhathi: amaviki amane kuya ku-6
- Izinsuku ngesonto: 2 kuya kwezingu-3, okungenani usuku olulodwa phakathi kweseshini
- I-Reps: 3 kuya ku-6 Abadlali bancike kakhulu ekuvinjeni nasebugwini kumele benze inombolo ephansi kakhulu ye-reps.
- Isetha: 3 kuya ku-5
- Ukuphumula phakathi kokusetha: imizuzu emi-3 kuya kwemi-4
Isigaba 2 Ukuzivocavoca:
- I-Barbell squat noma i-haled hack squat
- I-Barbell bench press
- I-deadlift yaseRomania
- I-Lat pulldown ngaphambili ngaphambi kokubamba
- Ukudonsa - ukuphindaphinda kwe-3x6 - hlela kukhono elihambisanayo.
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kukhokhisa kodwa hhayi ukuqeda ukwehluleka. Ukuphindaphinda okuncane kusho ukuthi uzophakamisa kakhulu kule sigaba.
- Thola ukuphumula okwanele phakathi kwamasethingi. Udinga imisipha yakho itholakele ukuze ukwazi ukuqedela iseshini yokuphakamisa okunzima.
- Uma ungeke ukwazi ukuphumula kusukela ngeseshini ngosuku olulodwa lokuphumula oluphakathi, phindaphinda lolu hlelo ube seseshini ezimbili ngesonto ngalinye kunezintathu. Ukuqeqeshwa kwamandla kungadinga ngokomzimba nangokwengqondo.
- Uzozwa ubuhlungu emisipha emva kwalezi zikhathi. Ubuhlungu be-muscle noma ukubambezeleka ukuqala ubuhlungu besisindo (DOMS ) buvamile ; ubuhlungu obuhlangene abukho. Qiniseka ukuqapha ingalo yakho nokuphendula kwehlombe kulesi sigaba. Buyela emuva uma uzizwa ubuhlungu obuhlangene noma buhlungu.
Isigaba sesi-3 - Isikhathi esilandelayo ngaphambi kwesikhathi
Ukuguqulwa Kwamandla
Kulesi sigaba, ukwakha emandleni asetshenziswe esigabeni sesi-2 ngokuqeqesha okuyokwenza ukwandise ikhono lakho lokuhambisa umthwalo ngezinga eliphezulu. Amandla ukuhlanganiswa kwamandla nesivinini. Ukuqeqeshwa kwamandla kudinga ukuthi uphakamise izisindo ezilula ngaphezu kwakho okwenziwayo esigabeni samandla, nokho ngenhloso yokuqhuma. Udinga ukuphumula ngokuphindaphindiwe ngokuphindaphindiwe nokuphindaphinda ukuze ukunyakaza ngalunye kwenziwe ngokushesha ngangokunokwenzeka. Inombolo yamasethi ingancipha. Ayikho iphuzu ekuqeqeshweni okunje uma ukhulelwe.
- Isikhathi sonyaka: inkathi yangaphambi kwesikhathi
- Ubude besikhathi: amaviki amane aqhubekayo
- Izinsuku ngesonto: 2 kuya ku-3
- Ibuyela emuva: 8 kuya ku-10
- Ibeka: 2 kuya ku-3
- Ukuphumula phakathi kokuphindaphindiwe: imizuzwana engu-10 kuya kwangu-15
- Ukuphumula phakathi kokusetha: okungenani umzuzu owodwa noma kuze kutholakale
Isigaba 3 Ukuzivocavoca:
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- Ithile elihlezi livusa
- I-Cable push pull
- Ikhebula elilodwa lesandla liphakamisa ingalo ngayinye
- I-Barbell noma i-dumbbell cindezela
- Imithi ye-Medicine imiswe ngokubambisana nomlingani (ukuphindaphinda okungama-6x15 okusheshayo, ukubuyisela phakathi kwamasethi) (noma yedwa)
- Ibhokisi lokugijima kwebhokisi (ukuphindaphinda kuka-6x20 okusheshayo, ukubuyisela phakathi kwamaqoqo)
- Gxuma ngokuqondile (zombili izinhlangothi)
I-Plyometrics - Ukuqhuma, Ukulimaza
Izivivinyo ezengeziwe ze-plyometric ezigcizelela ukukhawuleka, ukugxuma nokugxuma kungenziwa ngaphandle kwezemidlalo, enkantolo noma endaweni efanelekayo. Qaphela umzimba we-plyometric ngoba ukulimala kungabangelwa ukuqeqesha okungenangqondo. Umqeqeshi on-site noma umqeqeshi onolwazi ku-plyometrics ngumshuwalense omuhle.
Ikhomba Okuphawulayo
- Ekuqeqeshweni kwamandla, kubalulekile ukuthi utholakale ngokuphindaphindiwe ngokuphindaphindiwe njalo bese ubeka ukuze ukwazi ukwandisa ukunyakaza kokuhamba. Izisindo akufanele zibe nzima kakhulu futhi isikhathi sokuphumula sanele.
- Ngesikhathi esifanayo, udinga ukusunduza noma ukudonsa imithwalo esindayo enamandla ukuthuthukisa amandla ngokumelene nokumelana okunengqondo. Phakamisa ukwedlula isigaba 1 kodwa ulula kunesigaba sesi-2.
- Ngama-marches kanye ne-ball yezokwelapha ezishintshayo, yenza isethi ephelele esiphezulu bese uphumula ngokwanele ngaphambi kwesilandelayo.
- Ukuphumula maduze phakathi kwejubane ngalinye elizwakalayo ukuze ukwazi ukwandisa ngamunye.
Isigaba 4 - Esikhathini
Ukugcinwa kwamandla namandla
Esinye isigaba sesi-2 (Amandla) nesigaba sesi-3 (Amandla) isamba sezinhlelo ezimbili ngesonto ngalinye. Njalo ngeviki lesihlanu, musa ukuqeqesha isisindo nhlobo ukusiza ukutakula.
Ikhomba Okuphawulayo
- Zama ukuvumela okungenani izinsuku ezimbili phakathi kweseshini yamandla nomdlalo.
- Zama ukungenzi ukuqeqeshwa kwamandla ngosuku olufanayo njengoba usebenza enkundleni, noma okungenani ukusebenza okuhlukene phakathi kokusa nakusasa.
- Ukuphumula ngokuphelele amandla okuqeqesha isonto elilodwa ezinhlanu. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Unganikeli ukuqeqeshwa kwamakhono enkantolo ekwenzeni umsebenzi wesisindo ngesikhathi sonyaka.
Isigaba sesi-5 - Isikhathi sokuphumula
Manje sekuyisikhathi sokuphumula. Udinga lesi sikhathi sokuvuselelwa ngokomzwelo nangokomzimba. Kwaphela amasonto ambalwa, ukhohlwa ngebhasikidi bese wenza ezinye izinto. Ukuhlala kufanelekile futhi kusebenze ngokuqeqesha okuhamba phambili noma eminye imisebenzi kuseyinto enhle.
Zinike isikhathi esiningi sokwenza konke futhi ngonyaka ozayo.