Limbikitsani ntchito yanu ya sprint ndi maphunziro ofulumira
Kodi mungaphunzitse bwanji sprints pamene maphunziro anu amatha kupirira? Maphunziro ofulumira pafupipafupi ndi njira imodzi yothandizira ntchito yanu ya sprint.
Maphunziro a Sewer ndi Speed
Pafupifupi masewera onse angapindule ndi kuwonjezereka ndi kupirira, koma othamanga ambiri amathera nthawi yambiri yophunzitsa kupirira. Ndili mu malingaliro, kubowola mofulumira ndi njira yabwino yothetsera ntchito yanu pamwamba.
Komabe pali mpanda.
Kuwongolera ndi kupititsa patsogolo mwamsanga kumafunika kugwiritsidwa ntchito pokhapokha ngati thupi lathunthu likulimbitsa thupi. Mpikisano wanu wamakono uyenera kukulolani kuti muthamange mofulumira kwa mphindi 20 mpaka 30 panthawi ndipo muyenera kukhala osachepera miyezi itatu yokhala ndi masewera olimbitsa thupi musanawonjezere kufulumira.
Kupima mofulumira, monga momwe tafotokozera pano, kungakhale gawo la maphunziro a nthawi imodzi ndipo sikuyenera kuchitidwa kawiri pa sabata, ndi masiku osachepera awiri pakati pa ntchito.
Chitsanzo cha Drill Driver
Tiyeni tiwone kafukufuku wofulumira kwambiri wophunzitsira kuyamba ndi kutentha kwathunthu, ndi kutsirizika bwino.
Yambani Ndi Kutentha Kwambiri
Yambani pothamanga kwa mphindi 10 pang'onopang'ono mofulumira. Izi zimatsatiridwa ndi kuyenda kosavuta kwa mapewa, chiuno, mapewa, khosi, thunthu, ndi mutu. Sungani pang'onopang'ono ndi kupuma kwambiri.
Sungani Maonekedwe Oyenera
Maonekedwe abwino ndi ofunikira kupeza zotsatira ndikupewa kupanikizika kwa thupi lanu panthawi yoperekera.
Maonekedwe abwino amatanthauza kusunga malo abwino ndikuganizira mmene mukusuntha osati kusuntha msanga . Kuti muwone mawonekedwe abwino, simuyenera kukhumudwa mukayamba kuyendetsa. Ngati mukutopa, ndi bwino kuyembekezera ndikupanga zokolola zanu nthawi ina mukakhala mukutsitsimutsidwa ndikupumula bwino.
Fomu yanu ndi yoyamba kuvutika mukatopa. Zofukula ziyenera kuvekedwa kuvala ophunzitsira osati ma spikes.
Kukhala ndi mawonekedwe abwino:
- Pewani kutsogolo pachiuno
- Pewani kuchokera ku mipira ya mapazi (osati zala zanu)
- Ganizirani masomphenya anu kumapeto kwa maphunzirowo
- Pitirizani kusunthira kutsogolo (osati kudutsa thupi)
- Manja amachoka pamapewa kutalika mpaka mchiuno (amuna) komanso kuchokera pachifuwa mpaka kumapeto (akazi)
- Zitsulo ziyenera kukhala pa madigiri 90 nthawi zonse
- Sungani manja omasuka, mapewa, ndi manja
- Pewani kupukuta mutu kapena kupotoza
- Pitirizani patsogolo ndipo musayende mbali
20 Meter Drills
Pangani zojambulazi izi katatu pa gawo lililonse.
- Kuyenda mofulumira: Kudumphira mawondo kuti apite msinkhu
- Kuyenda mofulumira: Kudumphira mawondo kuti apite msinkhu
- Kusambira
- Crossovers: Jog pambali pamene akuwoloka mwendo kumanja kumanzere, ndikuchoka kumanja
- Chitsulo chimakankha: Pamene akukwera akung'amba zidendene pamakolo ndi sitepe iliyonse
- Kuwombera kwazitali: Kuphatikiza kwa phazi pamtunda uliwonse
- Plyometrics: Kuwongolera mwendo umodzi, kumangirira, kubwereka, kubweka, kuthamanga
30 Meter Drills
Pangani zojambulazi izi katatu pa gawo lililonse.
- Mapazi awiri a mwendo: Yambani kutsogolo kwa cones kapena chizindikiro china
- Zig Zag akudumpha: Pita patsogolo mu chitsanzo cha zig-zag
- Malire amodzi a mmbali: Pumphani mbali imodzi, kenako winayo
Ma Drills
- 5 kubwezera / 10 mamita / 100 peresenti (kuyambira kuchokera pa 4 kuyamba pomwe) yendani mmbuyo. Tengani mpumulo wa mphindi zisanu pakati pa seti iliyonse.
- 5 kubwezera / 20 mamita / 100 peresenti (kuyambira pa chiyambi cha 3).
- 5 kubwezera / 40 mamita / 100 peresenti (kuyambira pa chiyambi cha 3).
- Mapiko awiri a mamita 30 amatha kuthamanga pa 100 peresenti kuti apite patsogolo (kumanga mamita oposa 20 ndi mamita 30).
Mtima pansi
Kuzizira pansi mukhoza kumayenda kwa mphindi 10 pang'onopang'ono, mofulumira, ndi kumaliza ndi thupi lonse lokhazikika. Tengani kamphindi kuti muwone mauthenga awa 10 kuti muthamangitse kuchira kwanu mutatha kuchita masewera olimbitsa thupi .
Pansi pa Kuphunzitsidwa kwa Zokwera ndi Ma Drills
Ngakhale masewera ambiri amadalira kuwonjezereka ndi kupirira, ntchito zambiri zimaganizira kupirira.
Komabe pochita bwino, makamaka pamene sprinting ikufunika, ntchito zomwe zimaganizira mofulumira ndi zofunika.
Chombo chofulumira chomwe chikufotokozedwa chingakuthandizeni kuchita bwino, koma mutangoyamba kuchita bwino, mwakhala mukugwira ntchito mosavuta kwa miyezi itatu, ndipo mutha kuyenda mosavuta kwa mphindi 20 kapena 30. Ngakhale mutakhala ndi thanzi labwino, muyenera kupewera mofulumira ngati mukutopa. Onetsetsani kuti mukukhala ndi mawonekedwe abwino, khalani otentha kwambiri, ndipo mulole kuti mukhale ozizira mokwanira mutatha kupanga.
> Zotsatira:
> Wobadwa, D., Zinner, C., Duking, P., ndi B. Sperlich. Maphunziro Otsogolera Ambiri Otsogolera Akuthandizira Kusintha-Kuwongolera Maulendo Okhazikika ndi Okhazikika M'gulu la Achinyamata Ophunzitsidwa Masewera Otchuka > Journal of Sports Science and Medicine . 2016. 15 (2): 314-9.
> Fernandez-Fernandez, J., Sanz, D., Sarabia, J., ndi M. Moya. Zotsatira za ma Drill Specifications Maphunziro kapena Kupititsa patsogolo Maphunziro ku Young Tennis Osewera. International Journal of Sports Physiology ndi Zochita . 2017. 12 (1): 90-98.