Enye yezindlela ezingcono kakhulu zokuthi umdlali ngamunye akwazi ukukhulisa ukusheshisa kwakhe, ijubane eliphezulu, nobukhulu bokuzikhandla ukuqhuba ukuphambana nokumelene nokumelana. Le nqubo yokuqeqeshwa iye yaphela amashumi eminyaka, kodwa ukuthuthukiswa kwemishini kanye nemishini kwenza izindlela zokwenza izikhwama zokumelana ne-sprint zande kakhulu, ziphephile futhi zijabulise nakakhulu. Kungakhathaliseki ukuthi ungumdlali noma umqeqeshi, ungase ufune ukungeza izinhlobo ezilandelayo zokuvimbela ama-sprint umzimba esikhwameni sakho sokuzikhandla sama-tricks.
Kungani Kufanele Ukuphikisa Ukuphikiswa?
Isizathu esiyinhloko sokwenza lezi zokudoba ukusiza abagijimi bakhe amandla okusebenza ukuze akhiqize ukusheshisa ngokushesha futhi athole isivinini esiphezulu esiphezulu. Ukuqeqeshwa okuqhubekayo kusiza abagijimi ukuba bandise isilinganiso sabo sejubane kuze kube namandla okuthuthukisa ikhono labo lokudala amandla amakhulu ngesikhathi sokuqala kwe-sprint, noma ngesikhathi sokusheshisa okusheshayo ngenkathi kusebenza. Kuzwakala kuyinkimbinkimbi, kodwa umqondo olula. Amandla amaningi umdlali owenzayo lapho eqhuma emhlabathini, ngokushesha azozixosha emhlabathini. Kuyisihluthulelo sokuphenya.
Njengazo zonke izinhlobo zokuqeqesha amandla, indlela engcono kakhulu yokwakha imisipha ukuyilayisha ngokuyiqeda ukukhathala bese uyivumela ukuba iphumule futhi ivuse. Lokhu kuvame ukwenziwa ekamelweni lesisindo futhi okusebenza kahle. Eqinisweni, ama- squats kanye nokufa okufezayo kungcono kumandla wokwakha. Kodwa ukuqeqeshwa ekamelweni lokugcoba akusiyo njalo ukwakha amandla okusebenza , futhi akuguquli ngaso sonke isikhathi ngejubane elikhulu ensimini.
Ukwakhiwa kwamandla okusebenza, amandla nokuvinjelwa kudinga ukuthi umgijimi asebenzise imisipha efanayo emaphethini afanayo wokuhamba njengemidlalo yawo. Akulula ngaso sonke isikhathi ukuthola izindlela zokulayisha ngokweqile imisipha ngenkathi wenza ukunyakaza okusetshenziselwa ngesikhathi semidlalo. Izindlela ezimbili ezinhle kakhulu zokufeza lokhu zizokwandisa isisindo somzimba we-athlete ngokusetshenziswa kwezigqoko zesisindo noma ukwengeza ukumelana nokunyakaza.
Ezinye zezindlela ezingcono kakhulu zokwengeza ukumelana nokunyakaza zihlanganisa ukusetshenziswa kwesisindo somzimba, ama-parachute, amagquma, izitebhisi kanye nesihlabathi.
Indlela Yokuphambana Nokuphikisa
Isici esibaluleke kakhulu somsebenzi wokuqeqesha ophikisiwe owenqatshelwe ukuphuthumayo ukwandisa ukuhudula kumdlali ngaphandle kokushintsha imishini emihle nefomu. Lokhu kuvame ukuba lapho abagijimi nabaqeqeshi behamba khona kancane emigomeni yokuqeqeshwa . Ukugcina ifomu elifanele, umgijimi udinga ukwengeza ukumelana kancane kancane futhi unake noma yikuphi ushintsho kwifomu. Ngokushesha lapho kusetshenziswe ifomu, umphumela walolu hlobo loqeqesho luzoncishiswa. Umthetho owodwa wesithupha ungangeze ukuphikisana okungaphezulu kwezingu-10 futhi uqinisekise ukuthi umthwalo awubangeli umgijimi ukuba aphuze ngaphezu kwamaphesenti angu-5 kusuka esivinini sakhe esiphezulu, esingavinjelwe.
I-Speed ​​Parachute Sprints
Ukupaka ngeparachute enamathele kumdlali nge-harness kuyindlela enhle yokuqala ukumelana nezikhwama ze-sprint. Lawa ma-parachute anganezela ukuphika okuncane noma okuningi futhi angathinti neze ifomu elisebenzayo. Yiba nomlingani obambe i-parachute ekuqaleni kwe-sprint ukuze uthole kahle i-chute. Ama-parachute esheshayo enza ukulayisha ngokweqile kwimisipha esetshenziselwa ukuphrinta ngesikhathi se-sprint.
I-sprint esheshayo, ukuphikiswa okungaphezulu kukhiqizwa, ngakho-ke ama-parachute adala ukumelana nokuqina okuqinile. Izincomo ezijwayelekile kufanele zisebenzise ukuphindaphinda kwama-20 kuya ku-50-jard okuphindaphindiwe okuphindaphindiwe kwezintathu kuya kweyishumi ngokuphumula okude phakathi kwe-sprints. Abanye abaqeqeshi umqhubi ukhulula i-chute ngemuva kwamaydidi angu-20 ukuze enze ukuqhuma okusheshayo kwejubane.
Isisindo se-Sled Sprints
Ukusebenzisa isisindo sendilinga noma ukudonsa isisindo ngenkathi i-sprinting idala umthwalo ohlala njalo emisipha esetshenziselwa ukusheshisa kanye nejubane eliphezulu le-sprints. Ngokuyinhloko ukuxuba ama-sprint drill nokuqeqeshwa kwesisindo. Uma kwenziwa kahle ngefomu elifanele, izisindo zomzimba isisindo esihle sokuqeqesha.
Isakhiwo esiyisisekelo se-drill sifana nokusebenzisa i-parachute ngesivinini. Izindwangu ezinzima kakhulu kufanele zihanjiswe utshani noma i-turf, futhi inani lesisindo kumele liguquke ukuze kutholakale ukumelana nomzimba. Futhi, ungasebenzisi isisindo esiningi kangangokuthi isivinini sakho sehla ngaphezu kwamaphesenti angu-5 kusuka esivinini sakho se-sprint esivamile ngaphezu kwebanga elifanayo.
Isisindo se-Vest Sprints
Izindwangu zokugqoka ziyakwandisa ukumelana ngesikhathi sokugwedla kwe-sprint. Uma nje ifomu nejubane ligcinwa, abagijimi abaningi bangabona imiphumela emihle besebenzisa ijaji elifanelekayo. Enye indlela ukugqoka indwangu yesisindo ngenkathi izitebhisi noma igquma ligijima, noma ngenkathi kuqhuma izitshalo kanye nezinhlabathi . Abagijimi basheshayo baqala ngokungekho ngaphezu kwamakhilogremu ayisisindo ayisishiyagalombili. Ukuzikhandla kwamakhono amakhono ngenkathi ugqoke izigqoko zokuvuthwa futhi kusiza ukwakha amandla namandla ngokusebenzisa izinhlobo ezahlukene zokunyakaza kwezemidlalo.
I-Stair ne-Hill Running Sprints
Uma unezinto ezilinganiselwe, intaba kanye nezitebhisi zezinyathelo zinganikeza nokuqeqeshwa okuhle okuphikisana nokuqeqeshwa kwe-sprint. Nakuba kungase kungalingisi ukunyakaza kwemidlalo emnikweni owenziwe, kuzokwenza ukuthi umzimba ukhululeke ngokugcwele futhi usize umgijimi wakhe ukwakha amandla namandla asebenzayo. Qala kancane ukugwema ukulimala noma ukulibaziseka ukuqala ukuzonda , futhi kancane kancane ukwakha amandla kanye nesikhathi. Sebenzisa isigaba sokubuyisa njengendlela yokuphumula, kunokuba uhlehlise phansi. Ukuphindaphinda kuzohluka ngokususelwa ebude bezitebhisi, ngakho sebenzisa nomqeqeshi wakho ukuze unqume isimiso esihle kakhulu.
I-Sand Sprints
I-Sand yinye yezindawo eziyinselele kakhulu okumele ziqhubekele kuzo ukufaka ama-sprint drill. Uma i-sandwich elula, amandla angaphezu komdlali ozodinga ukukhiqiza ukuze aqhubeke phambili. Kudinga amandla amaningi, ibhalansi engaphezulu, namandla angaphezulu kunendawo ebanzi. Ukuphazamiseka kwe-sand sprints kungukuthi cishe akunakwenzeka ukugcina ifomu elifanele lokugijima ngenxa yokunyakaza kwesibhakabhaka. Ngakho-ke, ngenkathi kungumsebenzi wokubulala, futhi uzokwakha isivinini namandla, akusizo bonke abadlali. Kubadlali be-ultra-intense, cabanga ngokungeza izihlahla ze-sandwich sprints, bese ulungiselela ukuhlupheka.