Phunzirani momwe mungamangire mphamvu ndi kuthamanga kwa volleyball
A ndi masewera ena, kusewera bwino mu volleyball kumafuna kuphunzitsidwa. Maphunzirowa samayambira ndi kutha ndi nyengo koma m'malo mwake amaphatikizapo masewera odzipereka komanso maphunziro a nyengo. Tiyeni tiwone pulogalamu yaikulu yophunzitsira zolemera zomwe zidzakuthandizani kusonyeza maluso anu pa khoti.
Kufunika kwa Kulemera kwa Maphunziro a Volleyball
Volleyball ndi masewera othamanga, othamanga komanso ochita masewera olimbitsa thupi.
Zonsezi zimafuna maphunziro. Omenyera amafunika kukhala ndi mphamvu yothamanga. Maofesi ndi otetezera amafunika kufulumira, ndipo mphamvu ndi kuthamanga ndizofunikira kwa aliyense yemwe ali ndi vuto lalikulu pa masewerawa.
Kuchokera pa kulemera kwa kulemera ndi mphamvu ndi chikhalidwe, kuona maphunziro akukwaniritsa zofanana ndi pulogalamu ya masewera a basketball. Tiyeni tiwone momwe pulogalamu yowonjezera imatanthawuzira, ndikukambirana zomwe mukufuna.
Mapulogalamu Otsatira Phunziro
Mapulogalamu apadera a masewera amodzi ndi "nthawi". Izi zikutanthauza kuti amathyoledwa magawo atatu kapena anayi pachaka, ndipo gawo lirilonse likulingalira chitukuko cha thupi. Mapulogalamu omwe amatha nthawi zonse pophunzitsa kulemera amapereka chitukuko chopita patsogolo kuti chikhale chokwanira ndi ntchito pa nyengoyi. Kafukufuku amene akuwoneka makamaka pa ochita masewera a volleyball apeza kuti nthawi zambiri maphunziro amachepetsa kuchepa kwa thupi lawo nthawi zambiri amapezeka ndi maphunziro okhaokha.
Masewera olimbitsa thupi omwe amagwiritsa ntchito zolemera pa maphunziro awo-omwe amaphatikizapo ambiri pa nthawi ino-gawo liri lonse liri ndi zolinga zosiyana ndipo gawo lililonse lotsatizana limamanga pambuyomu.
Ngakhale kuti volleyball ilibe gawo limodzi la masewera ena monga masewera a basketball, kuthamanga kwa thupi kumakhalabe ndi ntchito yofunika kwambiri m'thupi lonse.
Poyamba preseason cardio ndiyeno kumanga nyumba kuphatikizapo anaerobic zolimbitsa thupi ndi mphepo sprints, shuttles, sprints, ndi nthawi zidzakonzekera osewera pa nyengo nyengo ndi masewera otalika kuti abwere. Volleyball ya anthu awiri a m'mphepete mwa nyanja imapanganso zofuna zambiri pa thupi la mtima.
Pulogalamu Yophunzitsa Kulimbitsa Thupi Chakale Mwachidule
Mapulogalamu a ku volleyball a kulemera kwa zaka zambiri amatha kusiyana koma nthawi zambiri amathyoledwa kukhala masewera, nthawi, ndi zochitika zina zapadera. Pa chilichonse cha izi, zofunikira za ntchito yophunzitsira kuti zitha kupambana ntchito ya masewera a nyengo. Zolinga za nthawi ndi zochitika izi ndizofotokozedwa pansipa.
Zakale Zoyambirira:
- Osewera akukonzekera nyengoyi ndi kuyamba kumanga pambuyo pa zolakwazo.
- Kugogomezera ndikumanga thupi labwino, mphamvu zowonjezera komanso kutentha thupi.
Zakale zapitazo:
- 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, aerobic ndi anaerobic thupi ndi mphamvu ndi mphamvu akugogomezedwa.
Kutha Nyengo:
- Nyengo yadutsa; nthawi yopuma kwa kanthawi, koma ndikofunikira kuti mupitirize kugwira ntchito.
- Kugogomezera ndi kupumula ndi kupumula ndi kukonzanso ntchito yopangira maselo, kuyendetsa masewera olimbitsa thupi. Kupuma kwa masabata angapo kuchokera ku thupi labwino ndi kuphunzitsa mphamvu kumathandiza.
- Pamene ulaliki umayandikira, ntchito yowonjezereka ingayambenso kupititsa patsogolo kukulitsa thupi la aerobic kachiwiri kwa maphunziro a preseason.
Taganizirani pulogalamuyi yomwe ikukhala pulogalamu yonse, yoyenera kwa oyamba kumene kapena ophunzitsira olemera omwe alibe mbiri ya volleyball. 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.
The Weight Training Program Details
Zofunikira za pulogalamu ya kulemera kwa mpira wa volleyball ndizofanana ndi basketball.
Yambani powerengera tsatanetsatane wa magawo asanu, zolinga, ndi zochitika zenizeni za pulogalamu yolemetsa ya basketball .
Kuphatikiza pa zofunikirazi, mapulogalamu apadera alipo kuti mupangitse kulumpha kwanu .
Ngati mwatsopano kuti muphunzire kulemera, sungani mfundo ndi zizolowezi zomwe muli nazo zowonjezera zowunikira . Nthawi zonse muwotenthe ndi kuzizira pansi musanamalize maphunziro. Kuvomerezeka kwachipatala kuti muchite masewero olimbitsa thupi ndibwino nthawi zonse kumayambiriro kwa nyengoyi.
Pansi pa Maphunziro a Kulemera kwa Mapulogalamu a Volleyball
Pogwiritsa ntchito pulogalamu yolimbitsa thupi ya volleyball ingakonzekere kuti muchite bwino pamene nyengo ifika. Kuphatikiza pa zochitika zapamwamba zophunzitsira zolemera zomwe zimapezeka mu pulogalamu ya basketball, kupanga kulumpha kwanu kukufunika.
Kugwiritsa ntchito pulogalamu monga izi zimapindulitsa kwambiri mukazigwiritsa ntchito pamodzi ndi malangizi ochokera kwa mphunzitsi wanu kapena mphunzitsi. Pamene pulogalamuyi ikuthandizani kuti mukhale ndi mphamvu ndi masewera a masewera anu, munthu aliyense ndi wosiyana ndipo ali ndi mphamvu zosiyana ndi zofooka. Wophunzitsi wanu kapena mphunzitsi angakuthandizeni kuzindikira izi ndi kukuthandizani pakupanga pulogalamu yomwe idzakwaniritse zosowa zanu.
> Zotsatira:
> Gonzalez-Rave, J., Arija, A., ndi V Clemente-Suarez. Kusintha kwa nyengo pa Kuchita kwa Jump ndi Kuwongolera Thupi mwa Osewera Akazi a Volleyball. Journal of Strength and Conditioning Research . 2011. 25 (6): 1492-501.
> Morales, J. Kusintha kwa nyengo mu Thupi la Mthupi, Mphamvu ndi Magalimoto Kupanga Mawuni a Women College Volleyball Osewera: 260 Bokosi # 98 May 28, 28. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita . 2014. 46 (5S): 59-60.