Uma udlala insimu noma imidlalo yekhotho ehilela ukuqala okuningi futhi uyeka, ukwazi ukufinyelela isivinini sakho esisheshayo ngokushesha-kusuka ekumeni noma ku-jog-kungakunika inzuzo ngaphezu komphikisi wakho. Ukusheshisa yilo gama elisho ukuthi ungashintsha kanjani ijubane lakho ngokushesha nokuthi liyikhono elifanele ukuthuthukisa uma udlala noma yiliphi umdlalo odinga ukuqala okusheshayo, ukuqala ngokuphindaphindiwe nokuyeka, noma izinhlobonhlobo zezinguquko kanye nezinguquko ezisheshayo zokuqondisa.
Abagijimi abafinyelela ngesivinini sabo esiphambili okusheshayo kubonakala sengathi banezici ezimbalwa ezifanayo. Esinye sezinto ezicacile kakhulu isimo sabo esiphansi emzimbeni ekuqaleni kwe-sprint. Babuye balondoloze lesi simo esiphansi isikhathi eside futhi bayakwazi ukuqondisa amandla abo ekuthumeleni phambili esikhundleni sokunyakaza okuqondile. Ukuhlala phansi ekuqaleni kuyindlela eyodwa ongayenza ngayo futhi uthuthuke uma ufuna ukusheshisa ngokushesha.
Esinye isici esiphathelene nemishini yokusebenza kanye nesimo somzimba usebenzisa izingalo ukusiza ukuqhubekela phambili. Ukushayela izingalo phambili futhi ubuyele ngokuqondile kunokuba kuphazamise ezinhlangothini, kugcina umzimba uhambela ngendlela ofuna ukuyifaka ngayo. Ukuma nokuma kwensimbi kubonakala sengathi kuyindlela ephumelela kakhulu futhi ephumelelayo yokusiza ukukhulisa ijubane ngaphandle kwamabhuloki.
Esinye isici esivamile esibonwe kubadlali abanokusheshisa okusheshayo yizikhathi zabo zokuxhumana eziphansi.
Ama-accelerators okusheshayo achitha isikhathi esingaphansi kokuxhumana nomhlabathi, enza amandla amaningi futhi ahlale ezinyaweni zawo ngesikhathi sokusheshisa. Ukufika ezithende noma ngomzimba ngemuva kwezinyawo kuthatha ikhefu kancane, futhi kunciphisa ukuhamba phambili, kodwa ukufika ezinqoleni ezinyaweni umzimba uhamba kancane kancane ukwandisa izikhathi zokuxhumana zomhlabathi.
Abagijimi bezemidlalo nabasensimini bavame ukuzuza ekusebenzeni izinto ezithile ezithuthukisa ukusheshisa. Nazi izindlela ezimbalwa zokuqeqeshwa ezithandwa kakhulu ukukhulisa isivinini esangweni futhi uzigcine uma ufinyelela ngesivinini esikhulu.
1. Ukuchithwa Ngesigxobo Esisindayo
Ukusakaza ngokumelene nokumelana kungase kube inkosi yama-drill acceleration. Abadlali bebhola bezemidlalo bavame ukusebenzisa isisindo sokwehlisa isisindo ngenkathi beqeqeshwa ukwakha amandla nokusheshisa. Ukuze uthole okungcono kakhulu ekubhaliseni okuyisitifiketi, abagijimi badinga ukugcina ama-sprint mechanics amahle kakhulu ngenkathi bedonsa umshini wokuqhafaza bese beyeka ukugqoka uma ukukhathala kuhlela.
2. Zonke-Out Sprints
Izikhwama ze-sprint ziboniswe ukwandisa isivinini esikhulu somdlali futhi zingase zibe nenzuzo encane yokwanda okusheshayo okumsulwa. Wonke ama-sprints angaphandle mhlawumbe indlela elula kakhulu umgijimi angaqala ukwakha ijubane namandla namandla futhi angasiza ekunciphiseni izikhathi zokuxhumana zomhlabathi. Ukwengeza izikhathi ezingu-5-50 ze-yard sprint esimisweni sokuqeqeshwa masonto onke futhi kuyindlela enhle yokuthuthukisa ijubane eliphezulu. Ukwenza lezi zinhlobo ze-sprints kancane kancane, noma intaba ingase iphumelele kangako (futhi iphephile) kunokuba ibenze emaflethini.
3. I- Plyometrics
Ukuzivocavoca kwe-Plyometric, uma kwenziwa kahle, kuyindlela enhle yokwakha amandla jikelele ku- glutes kanye ne-quads futhi ukuthuthukisa isaphulelo esinamandla kakhulu, esingashintsha ekuvinjeni okusheshayo okusheshayo kanye nokwenyuka kokuhamba ngezinyawo ngokushesha.
Kubaluleke kakhulu ukuthi abagijimi bayazi futhi balalele izimpawu zokuxwayisa lapho bekhipha izigxobo ze-plyometric bese bakha kokubili amandla kanye nomzamo kancane kancane ngokuhamba kwesikhathi.
Okufanelekile, umgijimi uzosebenzisa izindlela ezihlukahlukene zokuqeqesha ezihlanganisa lezi zikhonkwane ezintathu ukuze zenze ukusheshisa okusheshayo kanye nesivinini esiphezulu esiphezulu. Ukuhlanganiswa kwe-sprinting ngokumelene nokumelana, isivinini esikhulayo, namandla okukwakha kunganika insimu kanye nabagijimi bezinkantolo ithuba lokubaluleka kokubili emabhuloki nasemgqeni wokugcina.