Shandisa agility drills kukudziridza mitambo nekufambisa
Vatambi vose vanogona kubatsirwa nehutachiona hunoita kuti vatsigire kugadzirisa kubatana, kukurumidza, simba, uye humwe unyanzvi hwemitambo. Shandisa izvi kukonzera kuti ugadzirire tsoka yako nekukurumidza uye unatsiridze mitambo yako yemitambo.
1 - Pakupedzisira Plyometric Jumps
Kufambisa plyometric jumps kubatsira kuvaka simba rine simba, kuwirirana, uye kuenzanisa kuburikidza uchishandisa mutambi wemiviri chete. Izvi zvakanyanyisa basa ndezvomumwe mutambi anoda simba rekugadzirisa nekubatana. Tanga zvishoma, uye zvishoma nezvishoma unovaka kukwirira kwechibvumirano. Ichi chiito chinofanirwa kuitwa chete mushure mekudziya zvakanyanya.
2 - Speed Ladder Agility Drills
Nhanho inokurumidza ichinhu chiduku chezvigadziri zvinoshandiswa zvinogona kushandiswa kuita zvinyorwa zvinotevera:
- Pamberi Pamberi, High-Knee Drill : Iyi drill inobatsira pakuvandudza kufamba kwemufaro uye kubatana kwevatambi vemitambo. Simhanya nemabvi akareba mberi nechepamusoro, zvichibata kumativi ose ematanho. Ita pazvipira zvetsoka uye fambisa mberi nemaoko ako.
- Runomhanya- famba , Mberi-ku-Side Drill : Simba rekupedzisira re drill iri rakanaka kumatare-mitambo uye rinovandudza gumbo uye zvigaro zvigaro zvakare. Chengetedza nzvimbo yakaderera yemagetsi uye nhanho kubva kune rumwe rutivi kuburikidza nemakirwe rimwe rutsoka panguva. Bata munharaunda imwe neimwe pamakero nemakumbo maviri. Ita pazvipira zvetsoka uye dzokera kurudyi kuruboshwe uye kubva kuruboshwe.
3 - Dot Drills
Dot Drills inovandudza simba regumbo uye rinowedzera simba rakaita mamabvi uye chechikwata uye kugadzikana. Ichi ndicho chikuru chekugadzirisa zvinokonzerwa nemunhu wese anotamba mumunda kana masheji emitambo kana avo vanodikanwa kuti vaite kuchinja kwekukurumidza kwekutungamira uye kuenderera mberi, zvakadai sevashambadzi nevatambi vemabhasikiti.
Nzira Yokuita Dot Drills:
- Shandisa Dot Drill Mat kana isa zviduku zve "X" zvine tape muvhu mune mufananidzo weChanu paDice.
- Tanga nekudziya uye kusvetuka kubva pane dhidziro kuti uise mativi ose maviri panguva.
- Kufambira mberi kune rimwe rutsoka ruchichera uye kutevera imwe nzira yefambi.
4 - Plyometric Jump Box Drills
Bhokisi repineometric rinodonha kuporesa inzira yakanaka yekuvaka simba rinoputika uye kufamba kwetsoka. Inonyanya kushandisa plyometric box drill inosanganisira hops, jumps, uye kushambadzira kunokonzera. Imwe inonzi plyometric box drill iri kutumbuka kubva pane rimwe bhokisi uye ichikwira pasi ichienda kune imwe, bhokisi rakakwirira. Izvi zvinowedzera kuwedzera kukurumidza uye simba uye kuvaka simba.
5 - Pamberi - Kudzokera shure
Sprint training ndiyo nzira yakasimba yokukudziridza tsoka nekufambisa kwemutambi chero upi zvake anoda kuputika nekukurumidza.
Nzira Yokuita Nayo Pamberi - Kumberi Kwakaitwa Sprints
- Isa matanho maviri anenge madiyoni gumi chete.
- Mushure mekudziya kwakanaka-up, shingairira mberi kubva kune kona yekutanga kusvika kune imwe yakanyanya.
- Dzoka panzvimbo yakakura uye unomhanya kana kumhanya kumashure kusvika pakutanga.
- Dzoka uye nokukurumidzira kuwedzera mu sprint kudzokera kure kure.
- Dzokorora kanomwe.
6 - Plyometric Agility Hurdles
Vatambi vanowanzoshandisa plyometric jumping exercises kuti vavake simba nekukurumidza, kuvandudza kuwirirana nekugadzirisa, uye nekubudirira kunatsiridza mitambo . Kushandisa zvigadziro zviduku zvekugadzika kune imwe kana maziso ose zvinogona kuvandudza agility uye tsoka dzinokurumidza mune imwe nhandare yemutambo mutambo.
Nzira Yokushandisa Plyometric Agility Hurdles
- Gadzira matanho mashomanana ekugadzirisa pamakumbo maviri-mapazi.
- Tanga nemamakumbo kubatana-kuparadzana nepakati, svetuka kumusoro uye mberi kuti usvike chimwe nechimwe chinokonzera kugadzika zvishoma pamabhora etsoka.
- Pakarepo paunenge uchisvika, svetuka zvakare, uchifambisa mberi nemaoko ako.
- Dzokororazve kakawanda.
- Dzokorora kuburitsa kune rutsoka rworudyi chete uye chete rutsoka rworuboshwe.
- Sezvaunovandudza, shandisa matambudziko acho kure.
7 - Tuck Anosvetuka
Tuck jumps ndiyo inonyorera yakaoma iyo inovandudza agility nesimba.
Nzira Yokuita Tuck Kusvetuka:
- Simira netsoka mapepa-kuputika kunze uye mabvi zvishoma zvakakotama.
- Bhudza mabvi ako uye usunungure zvakananga kumusoro, uise mabvi ako kumapfupa ako ari mumatambudziko.
- Bata mabvi ako nokukurumidza nemaoko ako uye urege kuenda.
- Paunenge uchisvika, pakarepo dzokororazve kuruka.
8 - Stair Running
Kunyange zvazvo kwete technically agility drill, kukwira masitepisi inzira yakanaka yekukurumidza kukurumidza uye kufamba kwemakumbo paunenge uchiwana kuburitsa kwemazuva akawanda .
Kumhanya-soro kunopa hutano hwemwoyo hwakafanana neyekushanda uye inzira yakanaka yekuvaka simba re sprint. Vatambi vakawanda vanodzidzisa panhandare yemasitepisi emunharaunda yekunze ane mapazi anenge zana.
Tanga nekufamba nhanho imwe panguva. Dzivisa kukwira masitepisi paunotanga kuita basa rako pakutanga kana iwe unogona kutarisa kunonoka kwemisumbu . Usaita zvinopfuura zviviri-stair workouts pavhiki. Phiki yechitatu iwe unogona kutanga kumhanya, zvichida matanho maviri panguva. Shandisa kudzoka kusvika pasi apo sezororo rako, uye woita imwe yakagadzirirwa. Shanda kusvika kumasero gumi pakudzidzira.
9 - Kudzivirira kunomhanya
Kuvhenekera kumhanya kunongedza kushanda uye kukurumidza kunoshandiswa nevatambi vanoita mitambo yekurega-uye-kuenda sebhokisi, hockey, basketball, uye tennis.
Nzira Yokuita Sei Muchikoro Chimhanya:
- Gadzira imwe nzvimbo ine mavara maviri anenge madivi makumi maviri.
- Sprint kubva kune imwe marker kune imwe uye kumashure. Ndiyo kumwe kudzokorora.
- Pane nzira dzakasiyana-siyana dzekuita mushure mutsva, kusanganisira kurutivi-to-side runs, mberi-kumashure kumhanya, uye mberi-touch-return runs.
Iyo yekuvhara mhepo ndiyo nzira iri nyore yekuwedzera mamwe maitiro ekukwirira kwepamusoro purogiramu yezvidzidzo zvekutanga apo iwe unovaka kukurumidza, simba, nekutsungirira.