Dzidzo dzakakwana dzemitambo yega yega yemitambo "inowanikwa nguva." Izvi zvinoreva kuti, dzakaputsika kuva zvikamu zvitatu kana zvina pagore nechikamu chimwe nechimwe chinowedzera kukura kwehutano. Purogiramu dzakapedzisira dziripo dzinopa chikwata chinopfuurira kusvika pakuwedzera kwehutano nekushanda.
Kune zvemitambo yemitambo inoshandisa zvigadzirwa mukudzidziswa kwavo, iyo ndiyo mazuva mazhinji, imwe neimwe yega ine zvinangwa zvakasiyana uye chikamu chimwe nechimwe chinotevera chinowedzera pane yapfuura.
Nyaya inokosha: Basketball inodawo kudzidzira "runomhanya" mune imwe hurongwa hwakakwana. Chikamu chepurogiramu yakataurwa apa inogadzirirwa zvikuru kune zviyereso uye kusimba kwesimba chikamu chepurogiramu. Iwe uchada kuita cardio kurovedza kukura kwehutano hwemapurisa pakutanga kwe preseason uye wozovaka utano hwevanaerobic nemhepo sprints, shuttles, sprints, uye nguva kuti zvive zvakanyatsogadzirirwa kuti nguva yekutanga itange.
Utano hweAerobic hunoreva iwe unokwanisa kutamba kana kumhanya kwenguva yakareba pamwero wakaenzana usina kuneta. Utano hweAnaobobic hunoreva kuti iwe unogona kuramba uchifamba kwenguva yakareba pamakumbo ako musati mamiro ako uye muviri uchinonoka. Zvose izvi zvinokosha mu basketball, kunyanya kana iwe uchida kutamba mutambo wose. Kana iwe ukanyatsogadzirisa zvinhu zvose zvebhasikiti fitness-yakasimba muviri, simba, uye simba-inonzi inofanirwa kutakura muviri .
Gwaro rekuvhaka kwebhokoro yebhasibha gore rose rinogona kutaridzika sepurogiramu yakataurwa pasi apa.
Early Preseason
- Vatambi vari kugadzirira nguva yacho uye vanotanga kuvaka shure mushure megore.
- Kusimbiswa kwekuvaka maitiro aerobic, simba rinoshanda uye hypertrophy .
Late Preseason
- Vatambi vari kushanda kusvikira pakutanga kwemwaka uye nguva yekufananidza miedzo yava pedyo.
- Kusimbiswa kwekuvaka muviri wevanaerobic uye simba guru uye simba.
In Season
- Makwikwi ari kuitika uye vatambi vanotarisirwa kuti vashande zvizere mukukwikwidza.
- Maintenance of speed, aerobic, uye manerobic muviri uye simba uye simba zvakasimbiswa.
Off Season
- Nguva yapera; nguva yekuzorora kwekanguva, asi iwe uchiri kuramba uchishanda.
- Kusimbiswa ndezvekuzorora nekudzoka nekuchengetedza kwemaitiro-chiedza chekudzidzisa, chiedza chekuita gym. Vhiki dzinoverengeka dzinopera kubva pakusimba kwakasimba uye kudzidziswa simba kunobatsira.
- Sezvo nguva isati yasvika, basa rinowanzogadzirisa rinogona kutanga nekusimbiswa pakuvaka fomu yeaerobic zvakare zvakare mushure mekudzidzisa kwemwaka.
Kudzidzisa-Kunyatsoziva Basa
Mukati purogiramu yekudzidzira yemutambo wepamuviri, mamwe mapurogiramu anokwanisa anogona kubatsira, kunyanya mumapoka apo nhengo dzine mabasa akasiyana uye mamwe maitiro anobatsira anoshanda. Semuenzaniso, mumutambo webhola, kane quarterback uye lineman anochengetedza angangove ane purogiramu yakasiyana mune zvekurovedza. Imwe inokurudzira nekukurumidza uye simba uye imwe huru, simba, uye simba.
Mu basketball, varindi vangangoda kuwedzera simba uye kukurumidza uye simba risina simba uye guru kupfuura nzvimbo uye simba mberi, kunyange zvazvo zvose zviri pamusoro apa zvingava zvakanaka kune wese mutambi kana zvichikwanisika.
Kuvaka simba nekuderedza huwandu uye nekudaro kuchengetedza nekukurumidza uye kugona inzira inokosha mukudzidzira kufamba kwevaya avo vane unhu hunokosha.
Semuenzaniso, varindi vanogona kusimudza zvinorema, nekudzokorora kuderera uye kuzorora kwakakura pakati pekugadzirisa kuitira kuti vavake simba risina zvakawanda. Kune rumwe rutivi, varume vakuru vaida purogiramu inovaka simba uye yakawanda, izvo zvinoreva kudzokorora zvakare uye kuderera zvishomanana pakati pemasethi.
Chimbofunga purogiramu yakataurwa pano kuti ive purogiramu yose, yakakodzerwa kune vatangidzi vekutanga kana vadzidzisi vadziviriri vasina ruzivo vasina nhoroondo yekureruka kwebhakiti.
Zvirongwa zvakanakisisa zvinogara zvichinyatsojeka kumunhu wemuviri iye zvino, basa muchechi, kuwanikwa kune zvigadzirwa, uye, zvisinei zvakakosha, makambisi emakambani anozivikanwa hunokosha. Iwe unoshandiswa zvakanakisisa kuburikidza uchishandisa purogiramu inotevera pamwe chete nomudzidzisi kana mudzidzisi.
Kana iwe uri mutsva yekudzidzisa uremu, shandura pamusoro pemitemo uye maitiro ane mavambo matsva .
Nguva dzose ushamwari uye uponese pasi uye mushure mekudzidzisa. Chibvumirano chekurapa kwekuita zvekurovedza nguva dzose chiri pfungwa yakanaka pakutanga kwegore.
Chikamu 1 - Kutangira Pre-Season
Nheyo Simba uye Mumuviri
Kuti chikamu ichi chinoswededzwa chichatsiva sei kana mutambi ari mutsva kudzidzisa kuwedzera kana kuti ari kuuya kubva munguva yezviremba. Kuvaka simba nheyo zvinoreva kushandisa purogiramu iyo inoshanda mashoma emasumbu emuviri. Vadzidzisi vashoma vane ruzivo vanozofanira kutanga nekunyema zviremba uye vashoma masero uye kushanda kusvika kune zviremera zvakanyanya kupfurikidza nemamwe masero. Tanga kutanga mumwaka wekuvaka kuvaka kuti uenzanise nechigadziro ichi kana iwe usina kushandisa zvigadzirwa zvekare kare.
Kudzokorora kwemitambo kunogona kusimbisa rumwe rutivi rwemuviri pamutengo weimwe, kana kusimbisa imwe kana maviri mapoka emasumbu ane zvakafanana. Zvisingaitiki, nzvimbo dzisina simba dzinogona kukuvara uye dzinogona kuita zvisina kunaka. Izvi hazvirevi kuti ruoko rwako rusina simba kana kuti rutivi rwunofanirwa kunge rwunofanirwa kunge rwunofanana nekwenyanzvi-yakakosha. Asi zvinoreva kuti iwe unofanirwa kugovera zvakakwana zvidzidzo zvekuti iwe uwane simba rinoshandisa masimba munzvimbo dzose kusanganisira kupikisa misumbu uye kuruboshwe uye kurudyi kumativi ezvose zvakakosha masangano emapoka - kumashure, mabheti, makumbo, maoko, mapepa, chifuva, uye mimba.
Muchirevo chekutanga chekutanga, chirongwa chekuvaka chinosanganisira kusanganiswa kwemasimba, simba uye hypertrophy zvinangwa, zvinoreva kuti zviyero hazviremi uye zvinongororwa uye zvinodzokorora zviri mumatanho maviri kusvika ku4 ezvinyorwa zve12 kusvika ku15. Muchikamu chino, unovaka simba, uye humwe hukuru hwemasumbu nekutsungirira. Varindi uye zvichida zvishoma zvishoma zvinoda kuchenjerera kusapinyanisa agility uye nekukurumidza kwehuwandu uye musumbu, kunyange mumamiriro ezvinhu ose, simba richave rinokosha.
- Nguva inotora: masvondo mana kusvika ku6
- Mazuva evhiki: 2 kusvika ku3, uye zuva rimwe chete rokuzorora pakati pezvirongwa uye kwevhiki iri muvhiki yechina kukurudzira kugona nekufambira mberi.
- Reps: 12 kusvika ku15
- Inoisa: 2 kusvika ku4
- Zorora pakati pemisasa: 30 kusvika 60 seconds
Phase 1 Kudzidzira:
- Barbell squat , dumbbell squat kana kusungirirwa hack squat
- Dumbbell akatsanidza bench press
- Romanian deadlift
- Dumbbell biceps arm curl
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Akagara mutsara wedambo
- Lat pulldown nechemberi nechisungo chakakura
- Reverse crunch
Inotsanangura Kuziva
- Nokuedza uye kukanganisa, tsvaga mutoro unomiririra kusimudzira kutengesa kwemashure mashoma ekupedzisira ega yega yega. Kana usina chokwadi, tanga nechiremera chakare uye uwedzere sezvaunowedzera kusimba mukati mekudzidzisa nguva kuitira kuti maitiro anoonekwa arambe akafanana.
- Usasimudzawo zvakanyanya muchikamu ichi. Mhedziso shoma shomanana mumagetsi inofanira kunge ichikweretesa asi pasina kuedza kwakanyanya ku "kukundikana," kunyanya nokuda kwemaoko uye maitiro epfudzi. Iwe unoda ruoko nefudzi zvakagadzirirwa kubasa asi kwete zvakanyanya.
- Ita pamberi pezvikwata kana kuti mbeveve kana sled hack squats kana kuchinja kunoda kuisa bhutoni pamapfudzi echekare mushure mutsara unosimudzira musungo wefudzi kusvika pakushata.
- Kubatanidzwa pamwe chete kunokosha pane izvi uye zvikamu zvinotevera.
- Kudzidziswa kwedunhu , kurovedza kurovedza uye plyometrics yakadai semiganhu uye jumps inofanira kuwedzerwa purogiramu iyi yekuita gym kuti ienderane nenguva yako.
- Dzoka pakarepo kana kurwadziwa kwakanyanya kunowanikwa panguva kana mushure mekuita basa, uye kutsvaga kurapwa uye kurairirwa mazano kana ichiripo.
Chikamu 2 - Mid-Preseason
Strength Development
Muchikamu chino, iwe uchavaka simba uye musimba. Vatambi vanotsanya uye vakangwara vanofanira kungwarira kuti vasawanda zvikuru. "Yenguva refu, yakaonda, yakasimba uye inokurumidza" ndiyo mvumo. Iwe une nheyo yakanaka kubva pakutanga kwekushanda kwemashure, uye ikozvino kusimbiswa ndekusimudza zviremu zvakakura kuti udzidzise hurongwa hwemitsipa pamwe chete nemishupa yemasumbu kutakura mitoro yakakura. Hypertrophy, iyo inovaka kukura kwemasumbu, haisi kureva simba. Zvisinei, mune nheyo yeheyo uye muchikamu chino, hypertrophy ichakushandira zvakanaka nokuda kwekusimbiswa kwesimba.
Simba richava nheyo dzechikamu chinotevera, icho chiri kukura kwesimba. Simba ndiko kukwanisa kutakura mitoro yakaipisisa munguva pfupi. Simba inongova chibereko chemasimba nekukurumidza.
- Nguva yegore: Mid preseason
- Nguva inotora: masvondo mana kusvika ku6
- Mazuva evhiki: 2 kusvika ku3, uye zuva rimwe chete pakati pezvikamu
- Reps: 3 kusvika 6. Vatambi vanovimba zvakanyanya pamhanyi uye kubwinya vanofanira kuita nhamba yakaderera yepamusoro.
- Inoisa: 3 kusvika ku5
- Zorora pakati pemisasa: 3 kusvika kumaminitsi mana
Phase 2 Kudzidzira:
- Barbell squat kana kusungirirwa hack squat
- Barbell bench press
- Romanian deadlift
- Lat pulldown pamberi nechisungo chakakura
- Kukwezva- 3x6 kudzokorora - kugadziridza kukwanisa kukodzera.
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvinyorwe asi kwete kupedzisa kukundikana. Nhamba shoma shoma dzinoreva kuti iwe uchange uchisimudza zvinorema muchikamu chino.
- Wana zororo rakakwana pakati pemisasa. Iwe unoda mishonga yako yakagadziriswa kuitira kuti iwe ugone kupedza chirongwa chinorema chekusimudza.
- Kana iwe usingakwanisi kudzoka kubva muchigadziro nezuva rimwe chete rokuzorora riri pakati, chengetedza purogiramu iyi kuenda kuzvikamu zviviri vhiki imwe neimwe panzvimbo yevatatu. Simba rinodzidzisa rinogona kukura mumuviri uye mupfungwa.
- Iwe uchange uchitambudzika mumasumbu mushure mezvikamu izvi. Kusuruvara kusuruvara kana kunonoka kunotanga kusuruvara kusuruvara (DOMS ) kwakajairika; hutano huripo kwete. Iva nechokwadi chekucherechedza ruoko rwako uye maitiro epfudzi kusvika muchikamu ichi. Dzoka apo iwe uchinzwa marwadzo akabatana kana kusagadzikana.
Chikamu chechitatu - Zuva Rokutanga Rakazosvika Mukati
Kutendeuka kuMasimba
Muchikamu chino, unovaka pane simba rakagadzirirwa muchikamu chechipiri nekudzidziswa kuchaita kuti iwe uwedzere kukwanisa kwako kutakura mutoro pahupamhi hwepamusoro. Simba ndiko kusanganiswa kwesimba uye nekukurumidza. Simba kurovedza zvinoda kuti iwe usimudze zvigetsi zvishoma kupfuura iwe zvawakaita muchikamu chesimba, asi nechinangwa chokuputika. Iwe unofanirwa kuzorora zvakakwana pakati pemhinduro uye kuisa kuitira kuti kufamba kwose kuite nekukurumidza sezvinobvira. Nhamba yetikiti inogona kuva shoma. Hapana chikonzero chekudzidzisa zvakadai kana iwe uchineta.
- Nguva yegore: nguva yapfuura-nguva yapfuura
- Nguva inotora: 4 mavhiki anoenderera mberi
- Mazuva evhiki: 2 kusvika ku3
- Reps: 8 kusvika ku10
- Inoisa: 2 kusvika ku3
- Zorora pakadzokororazve: 10 kusvika ku15 seconds
- Zorora pakisara: kunyanya 1 miniti kana kusvika pakudzoka
Phase 3 Kudzidzira:
- Bharbell kana mbeveve anoramba akachena
- Akagara mhuru inomutsa
- Kushandisa kusveta kusvitsa
- Imwe yembiru yesimbi inosimudza ruoko rumwe
- Barbell kana dumbbell pfuurira
- Medicine bhora rakamira twist pamwe neshamwari (6x15 kudzokorora zvakakurumidza, kupora pakati pemisasa) (kana yoga)
- Bhokisi jaya kuruka (6x20 kudzokorora zvakakurumidza, kupora pakati pezvitsvene)
- Vertical jump (kumativi maviri)
Plyometrics - Jumping, Inowedzera
Zvimwe zveplyometric maitiro anosimbisa kukwereka, kuruka uye hopping zvinogona kuitwa kunze kwekurovedza muviri, mudare, kana panzvimbo yakakodzera. Chenjerera nemaitiro eplyometric nokuti kukuvadza kunogona kuguma nekudzidzira injudicious. Anowanikwa pa-site trainer kana mudzidzisi ane ruzivo rweplyometrics ndiyo inshuwarisi yakanaka.
Inotsanangura Kuziva
- Mukugadzirisa simba, zvinokosha kuti iwe unorapwa zvakare pamhinduro imwe neimwe uye uise kuitira kuti iwe unogona kuwedzera kukurumidza kwesangano. Zvisero hazvifaniri kunge zvakanyanya kuoma uye nguva dzese dzakakwana.
- Panguva imwe chete, iwe unoda kusundira kana kukwevera mitoro inorema kuti uwedzere simba pakurwisa kusagadzikana. Simudza kurema kudarika chikamu chekutanga asi chiedza kupfuura chikamu 2.
- Nokufamba uye mishonga bhora rinoshandura, ita zvakakwana pahupamhi uye zorora zvakakwana pamberi peiyo inotevera.
- Zorora zvishomanana pakati pegumbo rimwe nerimwe kuitira kuti iwe unogona kuwedzera imwe neimwe.
Phase 4 - In-Season
Maintenance of Strength uye Simba
Chikamu chechipiri 2 (Strength) uye chikamu chechitatu (Simba) kwezvikamu zviviri zvemasangano vhiki imwe neimwe. Vhiki yechishanu yega yega, usaita kuyerwa nekudzivirira zvachose kuti ubatsire kugona.
Inotsanangura Kuziva
- Edza kubvumira zvisingaiti mazuva maviri pakati pechikamu chero chipi nechipi uye mutambo.
- Edza kusaita simba rekudzidzisa pazuva rimwechete apo iwe unoshanda kunze kwedare, kana kuti zvimwe kuparadzanisa kushanda pakati pekumangwanani nemasikati.
- Zorora zvachose kubva musimba kudzidzisa vhiki imwe muvashanu. Chiedza chekuita gym basa rakanaka.
- Shandisa kutonga kwako. Usabayira ruzivo rwematare edzimhosva kuti uite basa rinorema mukati memwaka.
Phase 5 - Off-Season
Iye zvino inguva yekuzorora. Iwe unoda nguva ino yekunzwa patsva uye kwemuviri. Kwevhiki dzinoverengeka, kanganwa nezve basketball uye kuita zvimwe zvinhu. Kuramba kwakakodzera uye kushanda nekudzidziswa kwemuchinjikwa kana mamwe mabasa achiri chirevo chakanaka.
Zvipe iwe nguva yakawanda yekuita zvose zvakare gore rinotevera.