Kuvandudza yako sprint performance nekukurumidza kukudzidzisa
Iwe unogona sei kudzidzisa kuti uwane sprints kana huwandu hwekudzidzisa kwako hunoisa pfungwa pakutsungirira? Kukurumidza kudzidzisa kuburikidza nekufambisa kwekukurumidza inzira imwe yekuvandudza yako sprint performance.
Sprint uye Speed Training
Anenge mutsara chero upi zvawo unogona kubatsirwa nekubatanidzwa kwekukurumidza nekutsungirira, asi vatambi vakawanda vanopedza nguva yakawanda yenguva yavo yekudzidzisa yakaisa pfungwa pakutsungirira. Uine izvozvo mupfungwa, kukurumidza kubhururuka inzira yakanakisisa yekukanda yako kushanda necheki.
Asi pane pane caveat.
Sprint uye kukurumidza kudzidzira zvinoshandiswa kunofanira kushandiswa chete mushure mekunge huwandu hwakawanda hwehutano hwave huripo. Maitiro ako epanguva ino yemafanirwo anofanira kukubvumira kuti uite zvishoma nezvishoma kwemaminitsi makumi maviri nemakumi matatu panguva imwe uye iwe unofanira kunge uine mwedzi wemwedzi mitatu webasa rezvemitambo risati rasvika usati wanyanya kuwedzera kukurumidza.
Kushingaira kwekukurumidza, kufanana nezvakakurukurwa pano, kunogona kuita chikamu chekudzidzisa kwemazuva uye hazvifaniri kuitwa kamwe nevhiki, uye mazuva maviri okuzorora pakati pekushanda.
Sample Speed Training Drill
Ngatitarisei mhando yekufambisa inodzidzisa kukurumidza kutanga nekudziya zvakanyanya, uye kuguma nekunonoka pasi pasi.
Tanga Nekudzikama Kwazvo
Tanga nekukwira kwemaminitsi gumi painonoka kunonoka. Izvi zvinoteverwa nedzimwe ruvara rwakajeka rwekufamba kunotambanudza mafudzi ako, zviuno, maziso, mutsipa, trunk, uye musoro. Famba zvishoma nezvishoma uye fema zvikuru.
Chengeta Maitiro Akanaka
Chimiro chakanakisisa chinokosha kuti uwane migumisiro uye kudzivisa kuwedzerwa kudzvinyirira mumuviri wako panguva yekukanda.
Chimiro chakanaka chinoreva kuchengetedza mamiriro akakodzera paunenge uchitarisa nzira yaunofamba nayo kwete kuti iwe unokurumidza kufamba sei. Kuti uone fomu yakakodzera, haufaniri kuora mwoyo paunotanga kukora. Kana uri kunzwa uchinetseka, zvakanakisisa kumirira nekuita zvikwereti zvako pane imwe nguva apo iwe uchinzwa uchinatswa uye uchizorora zvakanaka.
Chimiro chako ndicho chinhu chokutanga kutambura kana wakaneta. Ngoro dzinofanirwa kuitwa dzinobata vadzidzisi uye kwete mapikisi.
Kuchengeta fomu yakakodzera:
- Dzivisa kupfugama mberi pachiuno
- Pura kubva kumabhora etsoka dzako (kwete zvigunwe zvako)
- Tarisa pfungwa yako kusvika kumagumo edzidzo
- Ramba uchitarisa mberi / kumashure kwemaoko akasimba (kwete kumativi ose mumuviri)
- Maoko anoputika kubva pamafudzi akareba kusvika kumapuno (varume) uye kubva pachipfuva kusvika kumusoro (vakadzi)
- Majoko anofanira kunge ari pamakiromita 90 panguva dzose
- Chengeta maoko akasununguka, mapepa, uye maoko
- Dzivisa musoro kubvongodza kana kukanganisa
- Ramba uine mberi mberi uye usati uri kurutivi rwuno
20 Meter Drills
Ita zvinotevera zvinodzidzisa katatu chikamu chega chega.
- Kufamba-nhanho kufamba: Kukwira mabvi kusvikira kumusoro
- Kukwirira-kumhanya-kutamba: Kusimudza mabvi kusvikira kumusoro
- Kupera
- Crossovers: Jog nechepakati achiyambuka rutsoka rworudyi pamusoro petsoka dzoruboshwe, ndokubva asiya kuruboshwe
- Chitsitsinho chinoputika: Paanenge achikwira chikomba zvikwiriso nezvikwiriso nechigadziko chimwe nechimwe
- Mvura inononoka: Rimwe rutsoka rinosangana pamakona mana
- Plyometrics: Mutsoka mumwe chete unobhururuka, unogumira, unobata bhuni, unomhanya, unokwira zvipingamupinyi
30 Meter Drills
Ita zvinotevera zvinodzidzisa katatu chikamu chega chega.
- Mhemberero dzemakumbo maviri: Fura mberi mberi kwemboni kana imwe chiratidzo
- Zig Zag dzinosungira: Tungamira mberi mumutambo we-zig-zag
- Chimwe Chimwe Chigadziro chakasungirirwa: Fura nechemberi kune rimwe gumbo, rimwe racho
Speed Drills
- 5 reps / 10 mamita / 100 muzana basa (rakakwana kubva pa4 kutanga kwekutanga) famba zvakare. Tora maminitsi mashanu ekuzorora kwepakati pakati pegadziriro imwe neimwe.
- 5 reps / 20 mamita / 100 muzana basa (rakakwana kubva panotangira nhatu).
- 5 reps / 40 mamita / 100 muzana basa (rakakwana kubva panotangira nhatu).
- 2-3 reps yokubhururuka 30-mamita sprints pa100 muzana yekukurumidza (yakavakwa kupfuura mamita makumi maviri uye paine mamita makumi matatu).
Cool Down
Kuti utonhe pasi iwe unogona kutamba kwemaminitsi gumi pachinonoka, chichimirira, uye kupedza neunyoro muviri wose wakatambanudza. Tora kanguva kutarisa mazano aya 10 ekukurumidza kupora kwako mushure mokuvhiya .
Pasi Pasi Pakurovedzwa Kwezvakadhindwa Ne Speed drills
Kunyange zvazvo mitambo yakawanda inofanirwa nekubatanidzwa kwekukurumidza uye kutsungirira, kunyanya kushanda kunongedzera kutsungirira.
Asi uchiita zvakanakisisa zvako, kunyanya kana kudikanwa kunenge kuchidiwa, kushanda kunoenderana nehanho kunokosha.
Muenzaniso wekufambisa zvinokurukurwa unogona kukubatsira kuti uite pane zvaunogona, asi unofanira kungoita kana iwe uine hutano hwakanaka, wave uchishanda nesimba kwenguva inenge mwedzi mitatu, uye unogona nyore nyore kumhanya kwemaminetsi makumi maviri nemakumi matatu. Kunyange kana iwe uri mumuviri wakanaka, kukurumidza kufema kunofanira kudziviswa kana uri kunzwa uchinetseka. Iva nechokwadi chekuti unoramba uri mafomu akanaka, sva kupisa-svetuka mberi, uye bvumira kuti utonhorere zvakakwana pasi mushure mekutora kwako.
> Sources:
> Akazvarwa, D., Zinner, C., Duking, P., na B. Sperlich. Multi-Directional Sprint Kudzidzisa Kunovandudza Kuchinja-Kwe-Direction Speed uye Reactive Agility mu Young Highly Trained Soccer Players> Journal of Sports Science neMedhaine . 2016. 15 (2): 314-9.
> Fernandez-Fernandez, J., Sanz, D., Sarabia, J., uye M. Moya. Migumisiro yeMotokari-Nyaya Yakadzidziswa Kudzidzisa kana Kuwedzera-Kuvhara Kwishoma Kudzidziswa muVechidiki Vechidiki Vechidiki Vechidiki. International Journal of Sports Physiology uye Performance . 2017. 12 (1): 90-98.