Mapulogalamu apadera a masewera amodzi ndi "nthawi". Izi zikutanthauza kuti amathyoledwa mu magawo atatu kapena anayi pachaka ndipo gawo lirilonse likulingalira pa chitukuko cha thupi. Mapulogalamu omwe amatha nthawi zonse amapereka chitukuko chopita patsogolo kuti chikhale chokwanira ndi ntchito.
Masewera olimbitsa thupi omwe amagwiritsa ntchito zolemera pa maphunziro awo, omwe ali ambiri masiku ano, gawo lililonse liri ndi zolinga zosiyana ndipo gawo lililonse lotsatizana limamanga pa zomwe zapitazo.
Chofunika chofunika: Mpira wa Basketball amafunikanso kuphunzitsidwa zambiri "potsatira" pulogalamu iliyonse. Gawo la pulogalamuyi tafotokozedwa apa ndilofunika kwambiri ku chitukuko cha kulemera ndi kulimbitsa mphamvu pulogalamuyi. Muyenera kuchita maphunziro a cardio kuti muyambe kukhala ndi thupi labwino poyambirira musanayambe kusonkhana ndikumanga thupi la anaerobic ndi mphepo zowomba mphepo, shuttles, sprints, ndi nyengo kuti zikhale zokonzekera nyengo yoyamba.
Kukhala ndi thupi labwino kumatanthawuza kuti ukhoza kumayenda kapena kuthamanga kwa nthawi yaitali pamlingo wocheperapo popanda kutopa kwambiri. Matenda a Anaerobic amatanthauza kuti mungathe kupitirira nthawi yaitali pamtunda wanu musanayambe kuyenda miyendo ndi thupi. Zonsezi ndi zofunika mu basketball, makamaka ngati mutha kusewera masewera onsewo. Mukamaliza zinthu zonse za thupi la masewera olimbitsa thupi, mphamvu, ndi mphamvu-zimaonedwa kuti ndizokwanira .
Pulogalamu ya masewera a basketball ya chaka chonse idzawoneka mofanana ndi pulogalamu yomwe ili pansipa.
Zakale Zoyambirira
- Osewera akukonzekera nyengoyi ndikuyamba kumanga nyengo yatha.
- Kugogomezera ndikumanga thupi labwino, mphamvu zowonjezera komanso kutentha thupi .
Late Preseason
- Osewera akugwira ntchito mpaka kumayambiriro kwa nyengo ndi mayesero a preseason ayandikira.
- Kulimbikitsidwa ndi kumanga thupi la anaerobic ndi mphamvu yamphamvu ndi mphamvu.
Mu nyengo
- Mpikisano ukuchitika ndipo osewera amayembekezeredwa kugwira ntchito mokwanira.
- Kusungidwa kwa liwiro, kuthamanga kwa magazi, ndi kupirira kwa anaerobic ndi mphamvu ndi mphamvu kukugogomezedwa.
Kutha Nyengo
- Nyengo yadutsa; nthawi yopuma kwa kanthawi, koma mukufunikabe kukhala achangu.
- Kugogomezera ndi kupumula ndi kupumula ndi kukonzanso ntchito yopangira maselo, kuyendetsa masewera olimbitsa thupi. Masabata angapo amachokera ku maonekedwe olimbitsa thupi komanso kuphunzitsa mphamvu kumathandiza.
- Pamene nyengo yisanayambe nyengo, ntchito yowonjezereka ikhoza kuyambanso kugogomezera kumanga thupi la aerobic kachiwiri pa maphunziro oyambirira.
Maphunziro Odziwika Kwambiri
Pulogalamu yamaphunziro yopanga maseŵera ena, mapulogalamu ena apadera angakhale othandiza, makamaka m'magulu omwe mamembala ali ndi maudindo apadera ndi makhalidwe ena abwino omwe amagwira ntchito. Mwachitsanzo, mu mpira, kothamanga komaliza komanso munthu wotetezeka angakhale ndi pulogalamu yosiyana pa masewera olimbitsa thupi. Mmodzi akugogomezera liwiro ndi mphamvu ndi zina zambiri, mphamvu, ndi mphamvu.
Mu basketball, alonda amatha kufuna kuwonjezera mphamvu ndi kuthamanga ndi zochepa mphamvu ndi zambiri kuposa malo ndi mphamvu, ngakhale zonse zomwe zili pamwambazi zingakhale zabwino kwa wosewera mpira ngati n'kotheka.
Kukhazikitsa mphamvu pothana ndi kuchulukitsa ndipo motero kusunga msanga ndi mphamvu ndi njira yofunikira yophunzitsira anthu omwe makhalidwe amenewa ali ofunikira.
Mwachitsanzo, alonda akhoza kunyamula zolemetsa, ndi kubwereza mobwerezabwereza ndi kupumula pakati pa maselo kuti apange mphamvu popanda kuchulukitsitsa. Komabe, amuna akuluwo amafuna pulogalamu yomwe imamanga mphamvu ndi zambiri, zomwe zikutanthauza kubwereza mobwerezabwereza ndi kupuma pang'ono pakati pa maseti.
Taganizirani pulogalamuyi yomwe ili pulogalamu yonse, yoyenera kwa oyamba kumene kapena ophunzitsira olemera okha popanda mbiri ya kulemera kwa basketball.
Mapulogalamu abwino kwambiri nthawi zonse amakhala okhudzana ndi thupi la munthu panopa, udindo mu timu, kuthandizira chuma, komanso, zofunikira kwambiri, nzeru za timuyi. Mudzapindulitsidwa bwino pogwiritsira ntchito pulogalamu yotsatirayi mogwirizana ndi wophunzitsa kapena wophunzira.
Ngati ndinu watsopano kuti muphunzitse zolemetsa, sungani mfundo ndi zochita zomwe muli nazo zowonjezera .
Nthawi zonse muwotenthe ndi kuzizira pansi musanaphunzire ndikuphunzira. Chizoloŵezi chachipatala chochita masewero olimbitsa thupi nthawi zonse ndibwino kumayambiriro kwa nyengoyi.
Gawo 1 - Kutangoyamba nyengo
Mphamvu za Maziko ndi Makhalidwe
Mmene gawoli likuyendera lidzadalira ngati osewera ali watsopano kuphunzitsidwa zolemera kapena akubwera pa zolemera. Mphamvu za maziko omanga zimatanthauza kugwiritsa ntchito pulogalamu yomwe imagwiritsa ntchito magulu akuluakulu a minofu a thupi. Osaphunzira olemera odziwa bwino akuyenera kuyamba ndi zolemera zochepa ndi maselo ocheperapo ndikugwira ntchito mpaka zolemetsa zazikulu ndi maselo ambiri. Yambani kumayambiriro kwa nyengo yokonzekera kuti muzoloŵere kuchita gawoli ngati simunagwiritse ntchito zolemera poyamba.
Zochita masewera obwerezabwereza zimatha kulimbikitsa mbali imodzi ya thupi phindu la ena, kapena kutsindika imodzi kapena ziwiri zikuluzikulu zamagulu ndi zotsatira zofanana. Momwemo, malo ofooka akhoza kuvulazidwa ndipo akhoza kuchita bwino. Izi sizikutanthauza kuti dzanja lanu lopanda mbali kapena mbaliyo liyenera kukhala lofanana ndi mbali yanu yolamulira. Koma zikutanthawuza kuti mukufunikira kupereka maphunziro okwanira kuti mukwaniritse mphamvu zowakhazikitsira ntchito m'madera onse kuphatikizapo minofu yotsutsana ndi kumanzere ndi kumanja kwa mbali zonse zazikuluzikulu zamagulu - misana, miyendo, miyendo, mikono, mapewa, chifuwa, ndi m'mimba.
Kumayambiriro koyambirira, pulogalamu ya maziko imaphatikizapo kupirira , mphamvu ndi hypertrophy zolinga, zomwe zikutanthauza kuti zolemera sizili zolemetsa kwambiri ndipo kuika ndi kubwereza kumakhala mndandanda wa magawo awiri kapena makumi asanu ndi awiri (12) mpaka khumi ndi asanu (15). Pachigawo chino, mumakhala ndi mphamvu, komanso kukula kwa minofu ndi chipiriro. Alonda ndipo mwinamwake kutsogolo amayenera kusamala kusinthanitsa mphamvu ndi kuthamanga mochuluka ndi minofu, ngakhale nthawi zonse, mphamvu idzakhala yofunika.
- Nthawi: Masabata 4 mpaka 6
- Masiku pa sabata: 2 mpaka 3, ndi tsiku limodzi lopumula pakati pa magawo ndi sabata lowala mu sabata 4 kuti akulimbikitseni kupeza ndi kupitiriza.
- Amatsitsimutsa: 12 mpaka 15
- Amasintha: 2 mpaka 4
- Kupuma pakati pa maselo: masekondi 30 mpaka 60
Zochita Zachigawo 1:
- Mbalame yotchedwa Barbell, yothamanga kwambiri kapena yowonongeka
- Dumbbell akutsatira benchi
- Chiroma chakufa
- Dumbbell imadula mkono wopopera
- Sung'onong'onong'ono amayamba kupititsa patsogolo kapenanso kusokoneza makina
- Ndakhala mzere wa chingwe
- Mtsinje wamtsinje kumbuyo kutsogolo
- Sinthani kusinthika
Zikutanthauzira
- Mwa kuyesa ndi kulakwitsa, pezani kulemera komwe kumaimira kukweza msonkho kwapadera kwa mapepala angapo apitawo. Ngati simukudziwa, yambani ndi kulemera kwake ndipo muwonjezere pamene mukukhala olimba kwambiri mu nthawi yophunzitsira kotero kuti zomwe mukuyesera zikukhalabe zofanana.
- Musakweze kwambiri kwambiri mu gawo ili. Zotsatira zochepa zomwe zimakhalapo ziyenera kukhala zolembetsa koma popanda khama kwambiri kuti "kulephereka," makamaka machitidwe a manja ndi mapewa. Mukufuna kuti manja ndi mapewa azikonzekera ntchito koma osati mopitirira malire.
- Maseŵera apambali kapena otukuka kapena osungunuka ngati sanagwiritsidwe ntchito kuti ayimitse mabulosi pamapewa chifukwa cha msuzi wambuyo umatsindikiza mapewa mpaka pamtunda.
- Kuteteza mgwirizano wamagazi n'kofunika pa izi komanso magawo otsatira.
- Maphunziro a dera, kuyendetsa maphunziro ndi plyometrics monga malire ndi kudumpha ayenera kuwonjezedwa ku pulogalamuyi yochita masewera olimbitsa thupi kuti zigwirizane ndi ndondomeko yanu.
- Imani mwamsanga ngati kupweteka kovuta kukuwonekera pakatha kapena mutatha kuchita masewera olimbitsa thupi, ndipo funsani malangizo azachipatala ndi othandizira ngati akupitiriza.
Gawo 2 - Mid-Preseason
Kulimbikitsa Mphamvu
Mu gawo ili, mudzamanga mphamvu ndi minofu. Ochita masewera olimbitsa thupi ndi osasamala ayenera kusamala kuti asawononge kwambiri. "Zakale, zoonda, zamphamvu ndi zofulumira" ndizolembedwa. Muli ndi maziko abwino kuyambira kumayambiriro a masewera oyambirira, ndipo tsopano kulimbikitsidwa ndi kukweza zolemetsa zolemera kuti muphunzitse dongosolo la mitsempha mogwirizana ndi minofu kuti musunthe katundu wambiri. Kutentha thupi, komwe kumamanga kukula kwa minofu, sikukutanthauza mphamvu. Komabe, pa maziko komanso mu gawo lino, hypertrophy idzakuthandizani kuti mukule bwino.
Mphamvu idzakhala maziko a gawo lotsatiralo, lomwe ndi chitukuko cha mphamvu. Mphamvu ndizokhoza kusuntha katundu wolemera kwambiri mu nthawi yochepa kwambiri. Mphamvu ndizopangidwa ndi mphamvu ndi liwiro.
- Nthawi ya chaka: Mid preseason
- Nthawi: Masabata 4 mpaka 6
- Masiku pa sabata: 2 mpaka 3, osachepera tsiku limodzi pakati pa magawo
- Amatsitsimutsa: 3 mpaka 6. Osewera akudalira kwambiri pa liwiro ndi kulemera ayenera kupanga chiwerengero chocheperapo.
- Amasintha: 3 mpaka 5
- Khalani pakati pa maselo: 3 mpaka 4 mphindi
Zochita Zachigawo 2:
- Mbalame ya Barbell kapena yosindikizidwa imathamanga
- Bungwe la banki la Barbell
- Chiroma chakufa
- Mtsinje wamtsinje kutsogolo ndi chikwama chachikulu
- Zokonda - 3x6 kubwereza - kusintha kwa suti luso.
Zikutanthauzira
- Sinthani kulemera kwake kuti zowerengerako zochepa zomwe zimatha kubwereza msonkho koma kuti zisamalize kulephera. Kuwonjezereka pang'ono kumatanthauza kuti mudzakhala mukukwera kwambiri mu gawo lino.
- Pezani mpumulo pakati pa maselo. Mukufuna kuti minofu yanu ikhale yowonjezereka kuti muthe kukwaniritsa gawo lolemera.
- Ngati simungathe kubwezeretsa gawo limodzi ndi tsiku limodzi lopumula, kambiranani pulogalamuyi ku magawo awiri sabata iliyonse m'malo moposa atatu. Maphunziro amphamvu angakhale ovuta mwakuthupi ndi m'maganizo.
- Mudzapweteka kwambiri minofu mutatha magawowa. Kupweteka kwa minofu kapena kuchepetsa kupweteka kwa minofu (DOMS ) ndichibadwa ; kupweteka pamodzi sikuli. Onetsetsani kuti muyang'ane mkono wanu ndi zomwe mukuchita pa gawo lino. Bwererani pamene mukukumva ululu uliwonse kapena kupweteka.
Gawo 3 - Zakale Zakale Kumapeto kwa Nyengo
Kutembenukira ku Mphamvu
Pachigawo chino, mumanga pa mphamvu yomwe ilipo mu gawo lachiwiri ndi maphunziro omwe adzakuthandizani kukweza katundu pazitali. Mphamvu ndi kuphatikiza mphamvu ndi liwiro. Kuphunzitsa mphamvu kumapangitsa kuti mukhale ndi zolemera zowonjezera kuposa momwe munachitira pa mphamvu, komabe muli ndi cholinga chachikulu. Muyenera kupuma moyenera pakati pa kubwereza ndi kuyika kotero kuti kusuntha kuli kochitidwa mofulumira. Chiwerengero cha maselo chingakhale chochepa. Palibe chifukwa cha maphunziro ngati awa pamene iwe watopa.
- Nthawi ya chaka: nyengo yam'mbuyo isanakwane
- Nthawi: Masabata 4 akupitirira
- Masiku pa sabata: 2 mpaka 3
- Amatsitsimutsa: 8 mpaka 10
- Amasintha: 2 mpaka 3
- Kupuma pakati pa kubwereza: masekondi 10 mpaka 15
- Kupumula pakati pa maselo: osachepera 1 mphindi kapena mpaka kuchira
Zochita Zachigawo 3:
- Barbell kapena wosayankhula apachikidwa
- Nyama yakhala pansi imadzutsa
- Kutsitsa kanyumba kukakokera
- Chingwe chimodzi cha mkono chimakweza mkono uliwonse
- Barbell kapena wosayankhula amanyengerera
- Mankhwala a mpira akuyima ndi wokondedwa (6x15 kubwereza mofulumira, kubwezeretsa pakati pa seti) (kapena yekha)
- Kuguba kwa bokosi (6x20 kubwereza mofulumira, kubwezeretsa pakati pa maselo)
- Dumphirani (mbali zonse)
Plyometrics - Kutuluka, Kukuza
Zowonjezera zochitika zolimbitsa thupi zomwe zimagogomezera kukwera, kudumphira ndi kudumpha kumachitika kunja kwa masewera olimbitsa thupi, kukhoti, kapena pamalo oyenera. Samalani ndi masewera olimbitsa thupi chifukwa chovulaza chingabwere chifukwa chophunzitsidwa mopanda pake. Wophunzitsa pa siteti kapena wophunzira amene ali ndi chidziwitso mu plyometrics ndi inshuwalansi yabwino.
Zikutanthauzira
- Mu kuphunzitsa mphamvu, nkofunika kuti mupulumutsidwenso pafupipafupi ndikukhazikitsanso kuti muzitha kupititsa patsogolo kayendetsedwe kake. Zolemera siziyenera kukhala zolemetsa kwambiri ndipo nthawi zina zonse zikwanira.
- Pa nthawi imodzimodziyo, mumayenera kukankhira kapena kukoka katundu wolemetsa kuti mukhale ndi mphamvu zotsutsa. Pepani kwambiri kuposa gawo 1 koma kuunika kusiyana ndi gawo 2.
- Ndi maulendo ndi mankhwala omwe akugwedezeka, chitani mokwanira pazitali ndikupumula mokwanira pamaso pazotsatira.
- Kupumula mwachidule pakati pa liwu lililonse lolumpha kuti muthe kulipira.
Gawo 4 - Mu-nyengo
Kusungidwa kwa Mphamvu ndi Mphamvu
Gawo lachiwiri (Mphamvu) ndi gawo lachitatu (Mphamvu) kwa magawo awiri a sabata iliyonse. Sabata lirilonse lachisanu, musamaphunzitse konse kuti muthandize kuchira.
Zikutanthauzira
- Yesetsani kulola masiku osachepera pakati pa gawo lililonse lamasewero ndi masewera.
- Yesetsani kuti musamaphunzitse mwamphamvu tsiku lomwelo pamene mukugwira ntchito kukhoti, kapena musiyanitse kuchita ntchito pakati pa m'mawa ndi madzulo.
- Kupumula kwathunthu ku mphamvu yophunzitsa sabata imodzi mwa zisanu. Kuyeza masewera olimbitsa thupi bwino.
- Gwiritsani ntchito chiweruzo chanu. Musapereke maphunziro a bwalo lamilandu kuntchito yolemetsa panthawiyi.
Gawo lachisanu - Kutaya nyengo
Tsopano ndi nthawi yopumula. Mukusowa nthawi ino kuti mupitirize kukondana komanso mwamunthu. Kwa milungu ingapo, samayiwala za basketball ndikuchita zina. Kukhala wokwanira ndi yogwira ntchito ndi kuphunzitsidwa pamtunda kapena ntchito zina ndi malingaliro abwino.
Dzipatseni nokha nthawi yochulukirapo chaka chonse chaka chino.