Yakha amandla wezemidlalo nokukhuthazela nge-Shuttle Runs

Ukugijima ukugijima imishini kungalinganisa ukukhuthazela nokuqina kwakho

Kungase kube ukuphonsa emuva ekilasini lesikoleni sokuzivocavoca esikoleni, kepha ukuhamba kwe-shuttle kuyisikhathi esibheke phezulu esakhiweni sejubane nokuqina. I-standard shuttle run drill ivame ukusetshenziselwa ukulinganisa uhlobo lokukhuthazela oludingayo ngenxa yokuyeka nokuhamba, imidlalo ye-high-intensity njengobhola bebhola, iHockey, basketball, kanye ne-tennis. Ukuhlola isikhathi sokugibela umgijimi womgijimi esikhathini esizayo kungasiza ukukala ukuphumelela komsebenzi wokuqeqeshwa nokulandelela inqubekela phambili unyaka nonyaka.

Ngenxa yokuthi umshayeli wemoto uyakha amandla amakhulu, amandla, nokukhuthazela, futhi kuyisimo esihle sokuzivocavoca ukwengeza esimisweni sokuqeqesha. Abaningi bethu baphumelela ukugijima esikoleni samabanga aphansi noma esikoleni esiphakeme. Le drill yokufundisa akufani.

I-Shuttle Run Drill

1. Misa amanothi afana nama-cones angu-25 eceleni.
2. Qinisekisa ukuthi uyashisa noma wengeze le drill ekupheleni jog lula.
3. Phrint kusuka kumakaki owodwa kuya kwesinye nangemuva. Lokho okuphindaphindiwe.
4. Yenza okuphindaphindiwe okungu-6 ngokusheshisa okusemandleni akho-okungamamitha ayi-300.
5. Isikhathi umphumela wakho wezinhlawulo ezingu-6.
6. Ukuphumula kwemizuzu engu-5.
7. Phinda ubambe.
8. Engeza izikhathi ngayinye egijima ndawonye bese uhlukanisa kabili ukuze uthole isikhathi esivamile.
9. Qopha ngalesi sikhathi.
10. Ungasebenzisa lolu hlelo lokuhlola ngenyanga ukuze ulandele intuthuko yakho ngokuhamba kwesikhathi.

Ukukunikeza umqondo walokho okushiwo yimiphumela yakho, i-US Military Academy Admissions ibonise ukuthi amadoda aphezulu ase-West Point aphezu kwamasekhondi angu-52, futhi abesifazane balinganisa imizuzwana engu-58. Isikhathi sabo esamukelekayo esiphezulu sinemizuzwana engu-65 yamadoda namasekhondi angu-79 abesifazane.

Ukuhamba nge-shuttle kuyindlela elula yokwengeza amanye ama-high-drills ohlelweni oluyisisekelo lokuzivocavoca ngenkathi wakha ijubane, amandla, nokukhuthazela.

5-10-5 Ukugijima Ukugijima

Ifomu eliphambili kakhulu le-shuttle run run run 5-10-5 run shuttle, eyaziwa ngokuthi run short shuttle noma pro agility drill. Isetshenziswa yi-NFL yokuhlola nokwakhiwa kwe-agility namandla, futhi iguqula i-shuttle eyisisekelo isebenza ngokwenza ukunyakaza kwe-lateral ku-drill.

Setha umqhudelwano wokuhamba nge-5-10-5 ngokubeka izigaxa ezintathu emgqeni, zonke amamitha amahlanu ukusuka komunye nomunye. Maka imigqa ngayinye yalezi zingqimba ezintathu. Uqala esiteji sesithathu, ujikeleza umugqa esikhungweni se-center.

Isimo samaphuzu amathathu yisikhundla osibonile emdlalweni webhola laseMelika. Qala ukugoqa phezulu okhalweni ngenkathi uvula isandla phambi kwakho futhi ubeka iminwe yakho emithathu phambili. Isandla esiphakanyisiwe kufanele sibe yisandla sakho esinamandla. Bhonqa ngamadolo akho, ulahle phansi ngemuva kwezintambo zakho zisondelene kakhulu nomhlabathi. Gcina ikhanda lakho uphinde ubheke phambili.

I-5-10-5 Shuttle Run Drill

1. Isikhundla sokuqala: isimo sezintathu, ukugoqa umugqa wenkinobho yomaphakathi.
2. Dash kamuva nganoma iyiphi indlela, ugijima amadidi amahlanu kuya kwesokudla noma kwesokunxele Isigaxa.
3. Thinta umugqa ku-cone.
4. Hlanganisa amadidi angu-10 ubuyele emuva ku-cone enkulu.
5. Thinta umugqa ku-cone.
6. Phindela emuva ku-cone ephakathi nomugqa.

Isikhathi esihle somdlali wezemidlalo ku-5-10-5 ukuhamba nge-shuttle imizuzwana emine.

Ungathuthukisa ukusebenza kwakho emgodini ngokushintsha isisindo sakho emlenzeni ohlangothini lwesiqondiso ozobe usuqala ngaso ekuqaleni. Hlala phansi futhi ugcine isikhungo sakho sokuvuthwa sisondele emhlabathini ukuze usize uhlale ungenele.

Udinga imibono emisha yokufunda? Hlola Ikhasi Lokusebenza Lesampula.

Nakuba kuyindlela enhle yokulandelela inqubekelaphambili yakho, kungani ume lapho? Engeza ukuhamba kwe-shuttle ohlelweni lwakho lokuqeqesha kanye ngesonto bese uthola ukuqeqeshwa okukhulu kokuqeqeshwa kwesikhashana .

_Umthombo

_{I-US Military Academy Admissions, i-Lemmink KA, i-Visscher C, i-Lambert MI, i-Lamberts RP. Ukuhlolwa kwe-shuttle ye-shuttle yabadlali bezemidlalo abaphakathi: ukuhlolwa kokuthembeka. I-Journal of Strength Conditioning Research. Novemba 2004.}