Funda ukuthi ungakha kanjani amandla nejubane le-volleyball
A ngezinye zezemidlalo, ukudlala okusemandleni akho e-volleyball kudinga ukuqeqeshwa. Lokhu kuqeqeshwa akuqali futhi kuphelile ngenkathi kodwa kuhilela ukuzibandakanya kwe-preseason kanye nokuqeqeshwa kwe-off-season. Ake sibheke uhlelo lokuqeqesha isisindo esizosiza ekuboniseni amakhono akho enkantolo.
Ukubaluleka kokuqhathaniswa nokuqeqeshwa kwe-Volleyball
I-Volleyball iyi-sport jumping, speed and agility based based.
Zonke lezi zihambeli zidinga ukuqeqeshwa. Ama-hitters kudingeka abe namandla okuqhafaza. Izigcawu kanye nabavikeli badinga ukusheshisa, futhi ikhono lokuzikhandla kanye nokukhwabanisa kubalulekile kunoma ubani onzulu mayelana nomdlalo.
Kusukela ekuqeqesheni isisindo namandla kanye nesimo sengqondo, ukuqeqesha ukufeza lezi zintuthuko kuyafana kakhulu nohlelo lokuqeqeshwa basketball. Ake sibheke ukuthi uhlelo olubanzi lokuqeqesha lusho ukuthini, bese uxoxisana nezidingo ezithile.
Izinhlelo eziPeridized for Training
Izinhlelo eziqeqeshwe ukuqeqeshwa kwezemidlalo ngabanye "zenziwa ngezikhathi ezithile" okusho ukuthi zihlukaniswe zibe yizigaba ezintathu noma ezine phakathi nonyaka, isigaba ngasinye sigxile ekuthuthukiseni uhlobo lomzimba. Izinhlelo ezihlelwe ngezikhathi ezinokuqeqeshwa ngesisindo zihlinzekela ukwakha okuqhubekayo ukuphakamisa ukuqina nokusebenza kwenkathi. Izifundo ezibheke ngqo abadlali bebhola le-volleyball ziye zathola ukuthi ukuqeqeshwa ngezikhathi kunciphisa ukulahlekelwa kwempilo ngokuvamile kutholakala nokuqeqeshwa kwesikhashana kuphela.
Imidlalo yezemfundo esebenzisa izisindo ekuqeqeshweni kwabo-okubandakanya kakhulu ngalesi sikhathi-isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha phezu kokudlule.
Nakuba i-volleyball ingenayo ingxenye yezemidlalo yezemidlalo efana nesibhakabhaka, ukufaneleka komzimba we-aerobic kusadingeka nokuba nendima ebalulekile ekuzikhandleni komzimba wonke.
I-preseason cardio yasekuseni bese i-build-up ehlanganisa ukuqina komzimba we-anaerobic nge-sprints, umoya we-shuttles, u-sprints, kanye nezikhathi ezizokwenza abadlali bazolungiselela ukuqala kwesizini kanye nalawo mdlalo omude ozayo. Ibhola le-volleyball ebantwini ababili linezidingo ezingaphezulu emzimbeni we-cardio-respiratory.
Uhlelo Lwase-Long Long Volleyball Uhlelo Lokuqeqesha Isisindo Sibutsetelo
Izinhlelo zokuqeqesha ngesisindo somnyaka we-volleyball zingase zihluka kodwa zivame ukwehla zibe yi-preseason, ngenkathi, nasemisebenzini ye-offseason. Ngalunye lwalezi, izakhi zokuqeqeshwa zisebenza ukwenza ngcono ukusebenza komdlalo we-in-season. Izinhloso zalezi zinsuku nemisebenzi zichazwe ngezansi.
Early Preseason:
- Abadlali balungiselela inkathi futhi baqala ukwakha ngemuva kokusuka kwe-offsason.
- 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, imimoya ye-aerobic ne-anaerobic namandla namandla kugcizelelwe.
Ngaphandle kwesizini:
- Isizini sesiphelile; isikhathi sokuphumula okwesikhashana, kodwa kubalulekile ukuqhubeka usebenza.
- Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kokuqeqeshwa komsebenzi wokukhanya-ukuhamba, umsebenzi wokuzivocavoca okhanyayo. Ukuphumula kwamasonto amaningana ekuqeqesheni okunamandla nokuqina kwamandla kuyasiza.
- Njengoba i-preseason isondela, umsebenzi ovamile ungabuyekeza ngokugcizelela ekwakheni ukuqina komzimba we-aerobic ngokuphindaphindiwe kokuqeqeshwa kwe-preseason.
Cabanga ngohlelo olwenziwe lapha ukuthi lube uhlelo oluzungezile, olulungele kakhulu abaqalayo noma abaqeqeshi abavamile ngaphandle komlando wokuqeqeshwa isisindo se-volleyball. 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.
Imininingwane ye-Weight Training Program
Izidingo zesimiso sokuqeqesha isisindo se-volleyball zifana kakhulu nebhakballball.
Qala ngokubukeza imininingwane yezigaba ezinhlanu, imigomo, kanye nokuzivocavoca okuqondile kwalolu hlelo lokuqeqesha isisindo for basketball .
Ngaphandle kwalezi zidingo, izinhlelo ezikhethekile zitholakalayo ekuthuthukiseni ukujula kwakho okuqondile .
Uma usanda kushayelwa ukuqeqeshwa isisindo, shayela phezulu izimiso nemikhuba enezinsiza zokuqala zokuqeqesha isisindo . Njalo ufudumale futhi uphole phansi ngaphambi nangemva kwesikhatsi sokuqeqesha. Ukuvunyelwa kwezokwelapha ekuzivocavocavoca kuyisibonelo esihle ekuqaleni kwenkathi.
Ngezansi kuhlelo lokuqeqesha umzimba weVolleyball
Ukusebenzisa uhlelo lokuqeqesha isisindo se-volleyball lungakulungiselela ukwenza okusemandleni akho ngenkathi kufika isikhathi. Ngaphandle kokuzivocavoca okuyisisindo esithile esitholakala ohlelweni lwe-basketball, ukuthuthukisa ukuphuma kwakho okuqondile kubalulekile.
Ukusebenzisa uhlelo olufana nalokhu luzuzisa kakhulu uma ulisebenzisa kanye nezincomo ezivela kumqeqeshi wakho noma umqeqeshi. Ngenkathi lolu hlelo luzokusiza ukuba uthuthukise amandla nokunyakaza komdlalo wakho, wonke umuntu uhlukile futhi unamandla namandla ahlukile. Umqeqeshi wakho noma umqeqeshi angakusiza ukuthi ubone lokhu futhi akusize ekwakheni uhlelo oluzohlangabezana nezidingo zakho ezithile.
> Imithombo:
> Gonzalez-Rave, J., Arija, A., noV Clemente-Suarez. Izinguquko Zonyaka Zonyaka Wokusebenza Kwempuphu Nokubunjwa Kwemvelo Kwabesifazane Abadlali be-Volleyball Abesifazane. Journal of Strength and Conditioning Research . 2011. 25 (6): 1492-501.
> Morales, J. Ukushiyeka kwenkathi yonyaka ekubunjweni komzimba, amandla kanye nokusebenza komqhubi we-Female College Volleyball Abadlali: 260 Ibhodi # 98 Meyi 28,9. Imithi neSayensi Yezemidlalo Nokuzivocavoca . 2014. 46 (5S): 59-60.