Pansport Forum
Trening => Fitnes => Teretana => Aerobni trening (Cardio) => Temu započeo: Lokk1 Maj 03, 2007, 12:44:30 pre podne
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poshto (sva sreca) relativno brzo dobijam na masi (za mesec/mesec ipo dana 3-4 kg mishica ) imam problem sa tim shto imam utisak kao da mishici ne mogu da se prilagode na novu tezinu tela i primetim da sam se usporio .. e povodom toga ako bi neko mogao da mi pomogne , u vidu nekih vezbi, treninga ili shta god ce mi reshiti taj "problem" ???
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uh, problem je kakvu brzinu želiš, jer je "brzina" u narodu dosta širok pojam! U zavisnosti da li želiš "brzinsku izdžljivost" ili samo kondiciju ili..., takav će ti i trening biti. Naravno ima tu još dosta faktora za odreĂ°ivanje treninga - starost, visina, težina, ranije iskustvo sa trčanjem, uslovi za trčanje,...
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poshto (sva sreca) relativno brzo dobijam na masi (za mesec/mesec ipo dana 3-4 kg mishica ) imam problem sa tim shto imam utisak kao da mishici ne mogu da se prilagode na novu tezinu tela i primetim da sam se usporio .. e povodom toga ako bi neko mogao da mi pomogne , u vidu nekih vezbi, treninga ili shta god ce mi reshiti taj "problem" ???
pa prob;em je sto ne radis trening koji treba , tebi treba funkcionalni trening a ti to sigurno ne radis vec trening kojim dobijas tkzv. beskorisnu misicnu masu , a narocito za fudbal
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nije uopshte neprilagodjen trening .. taj trening mi je miki dao i JAKOOO sam zadovoljan.. i sve je ok .. rezultati su bash dobri , ali u teretani ne mozesh dobiti brzinu ... pa ako neki trening ili savet za brzinu mozete dati ??
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uh, problem je kakvu brzinu želiš, jer je "brzina" u narodu dosta širok pojam! U zavisnosti da li želiš "brzinsku izdžljivost" ili samo kondiciju ili..., takav će ti i trening biti. Naravno ima tu još dosta faktora za odreĂ°ivanje treninga - starost, visina, težina, ranije iskustvo sa trčanjem, uslovi za trčanje,...
druze :D :D fudbaler - 18god , 173 / 65kg nadam se da je lakshe , mislim na brzinsku izdrzljivost ..
i uopshte ..
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Nešto mi nije jasno!? Treniraš fudbal, ideš u teretanu i još želiš brzinu!? Po meni, to je preterano... Dalje, ako planiraš da se i dalje baviš fudbalom, bolje prekini sa nabacivanjem mase, jer ti odnos je odnos visina/težina sasvim solidan!
Ali da se vratim na pitanje - dobijanje "brzinske izdžljivosti" nije nimalo lako - da preskočim uvodni deo, jer verujem da si u dobroj kondiciji... npr. kao altetičar sam radio 3 serije sa 3 ponavljanja na 300m na 80 %, sa pauzom od 2 min i serijskom od 6 min. Šta hoću da kažem, trening treba da izvodiš u aerobno-anaerobnoj (65-85 % max.), kao i anaerobnoj zoni rada ( 85- 100 %) sa većim pauzama. Veoma je važno znati da se ovakvi treninzi izvode MAKSIMALNO 2 x NEDELJNO, nakon ovakvog treninga potrebno je dobro rastrčavanje i istezanje! Nadam se da sam bar donekle pomogao, jer i ovo što sam napisao spada pod "osnovno informisanje" o treningu...
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svestan sam da cu izgubiti na brzini shto vishe kila budem nabacivao , ali josh uvek nisam zadovoljan i meni sigurno treba josh jedno 3-4 kg.. a na kraju krajeva , najlakshe je smrshati . :P :P
znachi klasican trening ... to se svuda i radi :) ali hvala u svakom sluchaju ..
a koliko bi bilo opasno to raditi paralelno sa teretanom i jakim treninzima za noge naravno uz fine suplemente
:D
za i protiv ? :D :D
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Ako nabaciš još 3-4 kg čiste mišićne mase, to će biti oko 68-69 kg na 173cm visine, što ti je neki MAX, ako želiš da izvučeš što bolju brzinu... "a na kraju krajeva , najlakshe je smrshati"... kada bi sve bilo tako jednostavno... Ako nabacuješ čistu mišićnu masu i skuneš još nekih 10-15 % masti ( ajde da kažemo da si trenutno na nekih 20-25%), ulaziš u veoma kritičan stadijum...
Što se treninga tiče, ono je bio samo primer... U zavisnosti šta želiš, možeš raditi npr i 15x 30 m, a u drugom slučaju i piramidu kao što je 3x 600, 2x 800 i 1x 1000m...
Pa nije opasno, tako rade svi atletičari, ali u tom slučaju teretana treba da bude više tonizirajuća, a ne "masivna" tj. glavni deo ti je trening na stazi, dok je teretana samo dopunjava, uz napomenu, da su RASTRČAVANJE I ISTEZANJE OBAVEZNI , nakon takvih treninga!
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kada sam mislio smrshati mislio sam vratiti se na 65 kg mishica .. :D skidajuci ove dobijene mishice ... poshto imam jako malo masti .. bash malo .. inache je pazim jako na ishranu a puno treniram a i oduvek sam takav ... cenim daimam oko 15% tako ispadnu rez ovih online testova (znam da ne valja al valjda nije promashilo bash 10 % :D) za trening hvala bice tako neshto
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hum,shto neko reche,shirok pojam ta brzina. verovatno ti treba "explozivnost",kapiram da je to bitno u fudbalu.
kratje deonice,shprintevi,zvezde,skokovi. znash vec,standardno.
a to da kada nabacish masu gubish na brzini,pa i jeste i nije. opet ovisi o kojoj brzini pricamo.
npr. Shprinteri na 100m su svi nabildovani,dok oni sto trce preko 1500m nemaju 50kg sa sve patikama.
tako da,masa ti sigurno nece previse smetati,znam po sebi dok sam trenirao tenis [dodushe,u tenisu je najbitnija xplozivnost].
a shto se tiche kombinovanja teskih treninga,za tvoje godine,to i ne bi trebao da bude problem.
samo gledaj da ih razdvojish na po minimum 6 sati.
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BRZINA---je sposobnost covjeka da izvede odredjene pokrete za nakrace vrijeme u odredjenim uvjetima.....brzina je nesto sto je urodjeno,,,,,,,,,,,,,bio sam osoba koja je imala jako dobru brzinu sto mi je donosilo mnoge prednosti nad mojima suparnicima u sportu kojim sam se bavio..............
sa treningom brzine treba poceti rano jos u ranom skolskom uzrastu jer se na centralni nervni sistem kao i strukturu misicnih vlakana moze uticati jos u tom periodu
elementi brzine kao brzinske snage trebaju se naci u svakom treningu,,,zbog prevencija ozljeda obavezno je zagrijavanje,,ranije ujutru i kod nizih temperatura treba temeljnije i intezivnije pristupiti zagrijavanju,,,stariji igraci bi se po pravilu trebali zagrijavati duze
trening brzine provodi se na pocetku treninga kad je covjek odmoran, radi se sa maximalnim tempom jer tad ce biti efikasan
dobro utreniranim sportasima za razvoj brzine preporucio bih--PLIOMETRIJU-----
Tehnologija koja se zasniva na brzoj izmjeni excentricne i koncetricne akcije u pojedinacnim i pojedinacnim pokretima..
PLIOMETRIJU su prvi poceli koristiti skakaci u visi u dalj iz bivsega sssr,,,,naglo su povecali broj svjetskih rekorda nakon uvodjenja u trening te grane
kod pliomtrije je vazan redoslijed izvodjenja vjezbi,zapocinje se vjezbama poskoka i skokova a zatim vjezbama poskoka i skokova ali sa preponama a nakon toga rad sa opterecenjima ,tegovi,
da bi nakon duzeg vremen dosli do dubinskih skokova.....
treba biti oprezan sa dubinskim skokovima zbog ozljeda i stagnacije
jaki trenazni efekti pliometrijskog treninga ogranicavaju ovaj trening na maximalno izvodjenje dva puta sedmicno
pliometrijslim treningom dobijamo vremenom bolju skocnost,maximalnu snagu,hipertrofiju te stabilizaciju kostano zglobnog sistema
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btw .. jel probijanje brzinske barijere moze da podrazumeva trchanje sa tegovima ili nekom drugom vrstom opterecenja .. ??
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DHEA da li mozeš da odgovoriš na ovo pitanje molim te.. znam da Lokk puno vežba i da bi mu odgovor značio, a ti imaš puno iskustva u kardio treninzima
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Evo mene nakon dužeg vremena... Umesto da se odmaram, radim kao nezdrav... Ali, biće dana za odmaranje! :)
Hmmm... "probijanje brzinske barijere"!? Iskreno ne razumem šta si hteo reći, ali da probam da ti odgovorim... Dakle, postoji mogućnost da u toku anaerobnih treninga ( kratkim deonicama npr. 5x 100m, 9x 60m,...) kosristiš opremu koja će ti otežati trčanje kao što su prsluk, tegovi za noge i ručne zglobove, vučenje gume, padobran,... E sad, možeš kombinovati npr. radiš 2x 4x 60 m - prvu započinješ sa "opterećenjem", nakon toga odmoriš 2-3 min, pa nazad bez opterećenja, odmor 2-3 min, pa opet opterećenje... Naravno, opterećenje možeš da koristiš i non-stop, ali, po meni, nije baš najpametnije - dobijaš brze rezultate, ali se ogranizam brzo i navikne...
I da, u kardio treningu nije poželjno imati dodatna opterećenja...
Pozdrav
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pa poshto je proshlo vec dosta vremena nemam link da ti poshaljem .. ali google je uvek tu .. pa ako te zanima search :D
kao to bi trebalo da pretstavlja povecanje tvoje max brzine .. konkretno vezba za to je provereno kad izvlachish 10 m a drugar te uhvati oko struka i pruza ti .. dobar otpor .. pa ne znam onda koliko ponavljanja ima :D pa kontam da je isti efekat kad bi stavio neku tezinu .. tipa prsluk ili dunno .. tegovi za noge ..
a nije meni cilj kardio .. nemam primedbe na mast .. :D radi se o fudbalu .. pa sam kontao da bih ovako imao neke rez ..
znash ono .. trchish 2 nedelje sa tegovima od i kad skinesh ... a ono .. boom .. explozivnijji ili neshto .. tako ja to zamishljam :D
btw .. vidim ja da nema danijele daovde niko nishta ne bi radio :D :D :D :D
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Ne ne ne dečko tako se ne postiže max brzina... ;D Ok, razumeo sam te - za kratak period da dobiješ exploivnost i max brzinu!? Ne mere nikako... Treningom sa opterećenjem ćeš smanjiti rezultat i dobiti na explozivnosti, ali se nemoj razočarati ako za te 2 nedelje ne postigneš nivo koji si očekivao...
Da te ne smaram sad šta si trebao, a šta ne, moj ti je predlog da:
- da "opterećenje " napraviš od stare gume, kanapa (dužine 5-6 m), pojasa za teretanu i tegova. Vidi da ono iznosi od 8-15 kg, u zavisnosti od tvoje spremnosti i graĂ°e... Ono trebe da ti bude opterećenje, a ne teret!
- probaš sa 2x 4x 50/ 60m, a ako si spremniji, 80m, sa 2-3 min pauze izmeĂ°u i serijskom od 6-8 min. i naizmeničnom promenom opterećenja.
- trening radiš max 2x nedeljno, a dan nakon treninga da rastrčiš bar 30-tak min ( rastrčavanje od 10-tak min i istezanje posle treninga je OBAVEZNO).
Pozdrav
P.S. Napisani trening je prilagoĂ°en tvojim zahtevima, a ne ono što bih ja zaista uradio! ;)
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Hvala na savetu u ime Lokka i svih forumaša koji treniraju futbal i srodne sportove.
Super je kad imamo stručnjaka da objasni i da ekstra savet ;)
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Treningom sa opterećenjem ćeš smanjiti rezultat i dobiti na explozivnosti
u kom smislu smanjiti rezultat ... ??? brzinsku izdrzivost ? ili vreme koje je potrebno da se to pretrchi :P
ostalo sam razumeo .. tako neshto slichno sam i radio .. samo ne znam kako sam to uspeo ali sam istegao gluteus danas na chuchnjevima .. a trudio sam se da izvodim pravilno i zagrejan sam bio itd .. ne znam .. ja sam majstor za te stvari .. tako da cemo videti kako ce biti kada se ohladi , al kontam da ce ovaj trening malo da sacheka ... anywejz javicu rezultate ..
tnx
:D
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hmmm.... ovo mi se ucinilo kao pravo mesto da postavim pitanje odnosno da zatrazim savet.
Naime imam slicna interesovanja kao Lokk tj. zelim da popravim explozivnost, max brzinu i brzinsku izdrzljivost koja je vec u sasvim solidnom stanju. Treniram fudbal i navedene karakteristike su bile moje najvece vrline i dosta sam se isticao od ostalih u tom pogledu, ali sam pre nekog vremena imao prelom potkolenice na treningu. Potpuno sam se oporavio i vratio u trening bez ikakvih trajnih posledica ali mi se cini da sam izubio neke od navedenih karakteristika, te sad sebe mogu manje-vise svrstati u prosek. Kapiram da je to urodjeno, pa bas zbog toga verujem da moze da se vrati u ono stanje pre povrede. Vec dugo sam sad u treningu tko da sam spreman na maximalna opterecenja.
Elem, kako se polusezona zavrsava ovog vikenda a samim tim i treninzi, imam nekih mesec ipo dana do pocetka novih priprema
i zeleo bih maximalno da ih iskoristim i posvetim se resavanju ovog "problema". Bio bih zahvalan na svakom savetu, preporuci, rezimu rada i svemu sto bi moglo da mi bude od koristi da sto bolje i brze postignem zeljene rezultate, a primetio sam da ovde ima strucnjaka iz raznih oblasti. Ako je to potrebno imam: 19 godina, 177cm i 74kg.
Unapred hvala!
Ricardo Andrade Quaresma ;D :D :D
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brate ja sam tek sad video ovu temu...reci mi recept kako ti za 45 dana dobijes 3-4kg misica?
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Mora da je pogresio ili zivi u zabludi, posto to sigurno nisu cisti misici, za to je potrebno mnogo vishe vremena...
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@ quaresma - ukratko:
Explozivnost - pliometrijski skokovi, preskakanje nižih prepreka na prave noge ili, suprotno ovome, preskakanje visokih prepreka.
Brzinska izdržljivost - deonice, deonice i samo deonice a dužina, intenzitet i trajanje pauza zavise od perioda u kome se nalaziš ( pripremni, takmičarski, odmarajući). Par stvari: ako radiš na B.I. jedi min 2 sata pre početka treninga i to "lagan" obrok i ono najvažnije - ima da umireš od bolova (Da li si se ikada presvlačio i plakao od sreće!?), javljaće ti se mučnina, veoma verovatno će ti se i padati u nesvest, ali fora je u tome da sve to izdržiš, jer - što te ne ubije, ojača te! ;)
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plyometrics sa opterecenjem
nikako tegovi za noge ,najbolje prsluk
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Brzinska izdrzljivost NIJE potrebana fudbalerima. A eksplozivna snaga (explosive strength), startna snaga (starting strength) i elastična snaga (elastic/reactive strengthtri) su tri specifična oblika ispoljavanja brzinske snage (speed-strength) (Poliquin, 2005), a samim time zahtevaju odvojene metode i sredstva rada.
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@ Lokk1
RAZBIJANJE BRZINSKE BARIJERE SE NE RADI SA OPTEREĆENJEM VEĆ SA RASTEREĆENJEM.
npr. TRČANJE NA BLAGOJ NIZBRDICI, TRČANJE NIZ VETAR, i sl.
@ Mladen Jovanović
NE BIH SE NIKAKO SLOŽIO S KONSTATACIJOM DA FUDBALERIMA NIJE POTREBNA BRZINSKA IZDRŽLJIVOST.
PRIMARNA NIJE, ALI POTREBNA ITEKAKO.
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brate sto ne iskljucis caps lock>?
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Prvi put cujem da fudbalerima nije potrebna brzinska izdrzljivost, nas uce suprotno i na faxu i na treningu. ???
Nisu mi bas jasni ti skokovi: sta? kako? koliko?
Potreban mi je neki dobar pliometrijski rezim rada u trajanju od jedno mesec dana, ako neko moze da mi okaci ili da me uputi gde to da nadjem. Sto se tice bolova nije problem, spreman sam na sve! 8)
Ako imam 2 takva treninga trcanja, mogu li ostatak nedelje trcati aerobno bar jos 3 dana?
Da li se ti skokovi rade zajedno sa trcanjem po deonicama u isto treningu?
Istog ili nekog drugog dana? npr.kratke deonice ponedeljak, cetvrtak, a skokovi utorak, petak?
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Verujem da je Malden mislio na to da nije SVAKOM fudbaleru potrebna brzinska izdržljivost kao npr. golmanu, centralnom defanzivnom,... ali je više nego potrebna spoljnim igračima, pogotovu ako se igra na kontra-napad.
@ quaresma - pliometrijski skokovi: odskoci na prave noge sa klupice, stolice ili sl. visine do 30 cm... a rade se tako što staneš na ivicu klupice i krećeš kao da hoćeš da zakoračiš ( nikako skakanje, odbijanje, guranje,...) a poenta je da kontakt sa zemljom bude što kraći! Najčešći problem se javlja kada ljudi krenu previše opušteno i počne "lomatanje" u zglobu kuka pa na kraju to ne izgleda ni na šta... čak može doći i do ozbiljnih povreda... Nadam se da si me razumeo. ;D
Što se spremnosti na bol tiče... probaj 4x 200 na 24.5 sek sa 3-4-5 min pauze... ;D ;D ;D
Naravno, pliometrijske skokove možeš raditi uporedo sa deonicama, a nakon takvog treinga obavezno je dobro rastrčavanje, kao i dobra relaksacija sutradan ( npr. lagana "klackalica" - 100, 200, 100, 200, 100, pa tako 2x, a pauze: 1 min izmeĂ°u i 5 serijska).
P.S. Ljudi nije mi jasno zašto ste se svi uhvatili za te Poliquin-ove principe!? Iz onoga što sam za sada pročitao, uvideh da čovek "zna znanje" ali mu fale finese koje možeš naučiti jedino ako se time i baviš tj. džaba ti sva istraživanja, ako to ne osetiš na svojoj koži! ;)
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relativno dobro sam upucen, jer treniram vec nekih 12-13 godina, a trenutno studiram za trenera u fudbalu i veoma se zanimam za te stvari, samo imam veliki broj pitanja koji je vezan za sitnice, a zelim da svoj trening doteram do savrsenstva tj. da saznam i ispravim sve ove sitnice. Ne mogu reci da sam u potpunosti razumeo ove skokove. Naime, kako se izvode skokovi na obe noge, ako ih zapocinjem kao da cu da zakoracim?? Koji je pocetni stav, na zemlji? Koliko sam razumeo skacem sunozno na npr. stepenik i dole bez medjuskokova, odnosno sve iz prvog doskoka. Noge se ne savijaju u kolenu?? Ne razumem vezu toga i onog "zapocinje se iskorakom". Izvinjavam se ako smaram, ali zaista bi zeleo da u potpunosti shvatim da ne bi posle nekog vremena shvatio da sam radio pogresno i da je bilo beskorisno ili jos gore da sam vishe shtete nego koristi napravio.
Malocas sam pricao sa dipl. trenerom na faxu koji mi je samo napravio jos vece dileme.
Dobio sam novi problem: sve ovo super izgleda ako to radite zbog sebe, ali ja sam vremenski ogranicen i vezan za odredjeni fudbalski trenazni makrociklus, koji je vezan za vremenski period od jedne sezone tj. godine dana.
Problem je tu sledeci: Prvi deo prvenstva se zavrsava i trenutno se radi na padanju forme jer dolazi prelazni period makrociklusa. Trener mi je savetovao da to nikako ne radim jer cu uci u formu i biti najbolji na pripremama, ali kad pocne prvenstvo (u martu) necu moci nista da izdrzim, jer je ne moguce tako dugo biti u punoj formi. Forma se tempira za pocetak sezone, a ja bi na taj nacin imao silaznu putanju
forme. Sta da radim?? Kako da radim na brzini, a opet da ne dostignem neki vrhunac mnogo pre sezone?? Kada pocnu pripreme
necu imati toliko vremena ni snage da se ozbiljnije pozabavim time, ovo mi je jedina prilika...
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Ok, krecem opet iz pocetka...
Za sve zainteresovane, napisao sam manual od 200 strana koji je objavljen na www.soccerspecific.com Pokusao sam danas da stavim link da skinete, ali nisam uspeo...
Brzinska/Specijalna izdrljivost se odnosi na sposobnost sprintera da odrazava maksimalnu brzinu... Pogotovo je vazna kod 200m i 400m. Da li fudbaleri trce 200 i 400m? Ne, osim ako ne istrce kroz tunel i nastave niz ulicu.
Ono što fudbaleri trebaju jeste RSA (repeat sprint ability), tj. sposobnost da što učestalije i bez pada u kvalitetu PONAVLJAJU KRATKE sprinteve i visoko-intenzivne tehničko-takičke elemente. Dakle, BRZINA OPORAVKA je od ključnih karakteristika za uspeh u fudbalu. To znaci da je 'bolje' (specifičnije) da se odrade 4x(6x30m) sa kratkim odmorom (10-20sec), nego 4x200m sprintevi. Naravno tema je vrlo kompleksna i opsirna, i ne mogu da objasnjavam sve ispocetka na forumu. Probacu da posaljem 'manual' pa ga izvolite procitajte.
**** Razbijanje Brzineske barijere
To je S*ANJE --- trčanje niz brdo je idiotarija, koja dovodi do POVECANJA faze kontakta sa podlogom i sjebava tehniku. Za razbijanje 'barijere' (ako to uopste i postoji???) koristi se povećanje u RELATIVNOJ SNAZI...
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da, da, ovo sa trcanjem nizbrdo je bas danas dekan pricao na predavanju,
kako treba probati sa tom ili nekom drugom metodom sa sportistima koji i pored dobrih treninga,
dugo ostvaruju iste rezultate...
Bilo bi lepo da okacis taj manual i ako moze napomenes gde se tacno nalazi deo koji je meni potreban,
kako se ja ne bi puno gubio kroz to.
Ja sad ne znam kako ces ti tu vrstu brzine nazvati ali u fudbalu se jako malo pretrci u samom sprintu
(ne bih se gadjao ciframa), to je ucestala smena laganog i velikog intenziteta intenziteta, uglavnom bez pauze
tj. pauze su kratke i izvode se u hodu. Grubo receno to bi bila smena intenziteta 20-40% i 70-90%, pa po nekoj logici
smatram je potrebno i to aerobno trcanje izmedju jakog intenzireta, jer to trcanje predstavlja oporavak.
Mislim da bi najbolji trening bio trcanje sa odredjenim promenama (sto cescim), ucestalo smenjivanje dva ritma,
jer to onda predstavlja simulaciju utakmice u smislu fizickih sposobnosti...
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@ quaresma - "a zelim da svoj trening doteram do savrsenstva"... na ovo zaboravi ako ćemo samo da pričamo preko foruma! Imam, kao i većina ovde, volje da ti pomognem, ali piskaranjem nećemo postići ništa...
Dalje, ako nemaš nekoga stručnog ili nekoga ko zna kako se rade pliometrijski skokovi, bolje odustani jer ćeš se povrediti a posle smo mi krivi... ;D
Složio bih se sa tim trenerom, a kao očigledan primer uzmi npr. Nadala ili ĂDokovića...
"Kada pocnu pripreme necu imati toliko vremena ni snage da se ozbiljnije pozabavim time" Ne da nećeš imati vremena, nego ćeš se ubijati od rada na podizanju svake od te tri komponente ( brzina, snaga, izdržljivost).
Mislim da je tvoj problem više leži u prevelikoj samokritičnosti i dostizanju savršenstva i što boljih rezultata, a to je, prijatelju, nemoguće! Probaj da se opustiš malo! ;)
@ Mladen - "Da li fudbaleri trce 200 i 400m?" I da i ne! Kao što sam naveo u prethodnom postu, ako se igra kontra-napad, računaj da bekovi moraju istrčati ( sa/bez lopte) minimum 60m u jednom smeru + povratak nazad, pa još jednom gore-dole u slučaju da opet krene kontra... Znam da izgleda smešno, ali retko ko obraća pažnju na ovakve stvari, koje se neretko dešavaju na utakmicama i to pretežno u zadnjim minutima utakmice.
"To znaci da je 'bolje' (specifičnije) da se odrade 4x(6x30m) sa kratkim odmorom (10-20sec), nego 4x200m sprintevi" xe xe xe... gde se uhvati za te 200-tke!? ;D ;D Slažem se da je bolje,ali za pojedine pozicije je ipak bolje da rade deonice od 60-80m...
I na kraju, kada se sabere, oduzme, podeli, pomnoži ispade da trening fudbalera pretežno zavisi od taktike trenera, pozicije igrača, itd... Ili grešim!? ::)
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Lako je reci, ali ako zelish da budes bolji od ostalih nema puno opustanja ;)
znam dosta strucnih ljudi koji bi mogli da mi pomognu, ali zelim da cujem sto vise misljenja,
jer cu tako nauciti sto vishe o tome, od svakog cujem nesto novo, korisno i ubacim ga u trening,
ako sam nezadovoljan opet nesto menjam i dodajem jer postoji puno opstih rezima rada, ali je
najteze naci onaj koji bas savrseno odgovara tebi, jer to je u velikoj meri individualno...
U svakom slucaju hvala, ako mislis da bi jos nesto trebao da znam slobodno napisi ili okaci nesto,
uvek sam raspolozen da saznam nesto novo...
8) 8) 8)
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DHEA,
Ja 'izdrzljivosti' fudbalera pristupam sa dva ugla
1. Radni kapacitet (Opsta aerobna izdrzljivost)
2. Metabolicko kondicioniranje (specifična anaerobna izdržljivost)
Sredstva za razvoj Radnog kapaciteteta mogu biti opšta, specifična i takmičarska. Kao primer opštih sredstava mi smo koristili tempo trčanja, ili intervalni aerobni trening (intervali 100 i 200m za 18sec i 38sec sa 50m hodanja itd. itd).
Metabolicko kondicioniranje se deli na SE (Speed Endurance) [ovo o cemu ti pricas] i RSA trening. OBA IMAJU MESTA U TRENINGU, samo je pitanje perioda kada se koji radi, ali u svakom slucaju igre na skracenom prostoru (SSG) tj. duel igre (1v1, 2v2, 3v3, 4v4) su uvek mnogo bolji izbor od suvog [atletskog] kondicioniranja.
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??? 8) plyometriJa jacha refleksnu snagu mishica ,a ne staticku ..covek je pitao za briznu , a ne za skocnost tako da nema potrebe pricati o skokovima ili'ti poznatom programu za kosarkase jer u fudbalu nije potrebno ni pola onoga sto je potrebno jednom kosarkasu
L0kk ,imas plyo samo za brzinu , a skocnost mozes i cucnjevima da rzavijes sasvim dovoljnu za tebe ,naravno ako ti je potrebna ,mani se nba
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To znaci da je 'bolje' (specifičnije) da se odrade 4x(6x30m) sa kratkim odmorom (10-20sec), nego 4x200m sprintevi. Naravno tema je vrlo kompleksna i opsirna, i ne mogu da objasnjavam sve ispocetka na forumu. Probacu da posaljem 'manual' pa ga izvolite procitajte.
**** Razbijanje Brzineske barijere
To je S*ANJE --- trčanje niz brdo je idiotarija, koja dovodi do POVECANJA faze kontakta sa podlogom i sjebava tehniku. Za razbijanje 'barijere' (ako to uopste i postoji???) koristi se povećanje u RELATIVNOJ SNAZI...
TRENING KOJI SI OPISAO JE KLASIČAN TRENING ZA RAZVOJ ANAEROBNE ALAKTATNE IZDRŽLJIVOSTI tj. BRZINSKE IZDRŽLJIVOSTI.
Sprinting speed
Sprinting speed can be developed in a number of ways:
* Towing - the athlete is towed behind a motor cycle at a speed of 0.1 to 0.3 seconds faster that the athlete's best for a rolling 30 metres. This pace is held for 20 metres to 30 metres following a gradual build up to max speed over 60 metres to 70 metres
* Elastic Pull - two tubular elastic ropes are attached to the athlete - two coaches, positioned forward and to each side of the athlete, extend the elastic to full stretch and the athlete is virtually catapulted over the first 10 metres from a standing of crouched start
I am sure you can appreciate the potential dangers with these two methods.
Downhill sprinting is a safer alternative to developing sprinting speed. A hill with a maximum of a 15° decline is most suitable. Use 40 metres to 60 metres to build up to full speed and then maintain the speed for a further 30 metres. A session could comprise of 2 to 3 sets of 3 to 6 repetitions. The difficulty with this method is to find a suitable hill with a safe surface.
Over speed work could be carried out on the track when there are prevailing strong winds - run with the wind behind you.
http://www.brianmac.co.uk/speed.htm
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to quaresma
MOŽDA ĆEŠ NAĆI NEŠTO INTERESANTNO...
http://www.brianmac.co.uk/legplymo.htm
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to quaresma
MOŽDA ĆEŠ NAĆI NEŠTO INTERESANTNO...
http://www.brianmac.co.uk/legplymo.htm
ovo je bilo poucno, mislim radio sam to mnogo puta na treningu ali nisam znao da je to to.
Ima jedno 7-8 bas lepih vezbica,ko god zeli da radi pliometrijske skokove trebao bi ovo pogledati...
hvala bendzo
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Stojim iza toga da je over-speed SRANJE, a iza mog stava stoji jedan od najboljih trenera sprintera - CHARLIE FRANCIS. Brzinska barijera je izmisljostina komunistickih trenera. Ucinite sebi uslugu i procitajte Training for Speed (Charlie Francis Training System) i Speed Trap.
Sto se tice 'pliometrije': 'Up' varijante imaju najvise transfera na 0-30m sprint (akceleracija), dok 'flat' i 'down' imaju najvise transfera na 30-60m (Vmax).
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e sorry, ali nisam nista skontao od ovog sto si sad napisao za pliometriju, pa ako moze malo razumnije...
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Ovo je iz mog manuala kojeg nikako da uspem da posaljem....
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The goal of Plyometric Training Component is development of eccentric strength, elastic strength and explosive strength
Plyometric Training can be futher split into:
Plyos for upper body
Plyos for core
Plyos for lower body
Plyometrics for upper body are not so much important for soccer players (but are for goal keepers) and they will not be explained here in futher detail
Plyometrics for core are medball throws again the wall, floor or with partner. They are also a form of upper body plyometrics and they will be discussed in Work Capacity Component
Plyometrics for the lower body are various forms of jumps, hops and bounds. The classification of lower body plyos is found on the following pages
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Low level plyometrics are aimed at introducing athletes to plyometric training, improving ankle stiffnes (energy transfer), quick feet repositioning (aimed at improving initialization movement patterns)...
They cause LO intensity fatigue and may be used pretty offten
The progressions can be done by going from DL to SL, using 5-10kg plates or medballs in hands, etc, etc
Low level plyometrics exercises
Line drills (forward/backward, left/right, staggered)
SL line drills
Pogos
Low squat jumps
Zig-Zag DL and SL hops
Dot drills and start drills
Hip wide-outs
Quick hip drills (Hip turn drills)
Low box drills
Agility ladder drills
Jump Rope
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Decceleration plyometrics are aimed at improving decceleration abilities of the athletes, eccentric strength, injury prevention, teachning soft landing and energy absorption...
They usually cause HI intensity fatigue but this depends on the height of the jumps and their intensity
Progression can be implemented by using DL, SL, 90 and 180deg rotations, holding 5-10kg plate or medballs etc...
Exercises:
Squat jump and stick
Lateral Jump and stick
Broad jump and stick
Crow hop
Lunge jump and stick
Jump and stick over hurdles
SL jump and stick over small hurdles
Jump, rotate and stick
Zig-Zag bounds and stick
Agility ladder with decceleration and stopping emphasis
Depth jump
Depth jump into lunge
Push into lunge
Push into side lunge...
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Acceleration transfer plyometrics (â€UP’ variations) are aimed at increasing concentric explosive strength, from deep knee and hip angles and thus have the greatest transfer to the acceleration phase (first couple of meters of sprint); long GCT, great knee and hip bend; voluntary force
They cause HI intensity fatigue
They are classified into lateral and linear subtypes
Linear:
Explosive medball throws
Squat jumps (with pause and rhythmical)
Stair jumps
Squat jumps with plate 5-20kg
Lunge jumps (rhythmical)
Step-Up jump (pause, rhythmical, change of foot, medball throw)
Standing long jump
SLJ in series
Standing tripple jump
Squat and press (plate, diagonal)
Lateral:
Zig-Zag bounds with great knee bend
Side-to-side jumps (on flat, or with inclined surfaces)
Lateral Squat Jump
Lateral Squat jump over hurdles
Side-lunge fall and explosive push-off
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Max Speed transfer plyometrics (â€FLAT’ variations) are aimed at improving elastic abilities of the player; shorter GCT, less knee and hip bend, less voluntary force
They cause HI intensity fatigue
They are classified into lateral and linear subtypes, with medium, high-intensity and short-response subtypes
Linear:
*Medium intensity
Jumps in place (tuck jumps)
Hurdle jumps (squat, RDL position)
Pogos
Tripple jump with pre-run
Box-to-box jumps
Jump from a pre-run
Rim jumps
*High intensity
Depth jumps
*Short-response
Power Skipping
Bounding
SL hops
Lateral:
*Medium intensity
Lateral Cone jumps
Lateral Hurdle jumps
Lateral box-to-box jumps
Zig-zag bounds
*High intensity
Lateral Depth jumps
*Short-response
SL Zig-zag hops
SL lateral hops
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Planning of plyometric training should be based on athlete’s evaluation and his needs: more â€powerfull’ athletes will need more â€FLAT’ variations of plyos, while more â€elastic’ athletes will need more â€UP’ variation of plyos
Michael Boyle, uses the following periods which lasts 3-4 weeks each:
Single Response, Stabilization (linear, lateral)
Multiple Responses, Stabilization (linear, lateral)
Multiple Jumps, Introduction of Elastic Component (linear, lateral)
Muliple Jumps, Elastic Response (linear, lateral)
Basically Boyle goes from decceleration plyos toward â€FLAT’ plyos over time
Christian Thibaudeaue reccomend using block organization of plyometrics where high-intensity plyos (depth jumps and drop jumps) are inter-spread with low intensity plyos, because if done continuously, depth jumps lose their performance increasing capabilty
Well, because low level plyos represent â€chicken-soup’ work, they can be done year round and maybe put into latest part of the warm-up
Decceleration plyometrics are awesome for beggining phases of training, where one should teach landing mechanics. During this phase (Work Capacity Block) decceleration plyometrics are emphasised more
Since depth jump represent the highest level plyometrics, it should be done only couple of times per year
Both UP variation and FLAT variation can be done year round with greater volume during Speed&Power Block, where ratio between them depends on athletes evaluation (Power vs. Elastic Athlete)
Also, UP variation may coincide with work on acceleration, while FLAT variations may coincide with work on max. speed in SpeedTraining Component
For example:
Work Capacity Block: Decceleration plyos and some â€UP’ plyos
Strength, Speed and Power Block: Greater volume of plyos, but ratio between â€UP’ and â€FLAT’ depend on athlete
Metabolic Conditioning Block: Low volume of both â€UP’ and â€FLAT’ plyos
Low level plyos are done in each block with greater volume in 1st block
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Jeb'ga znam da nije citko, ali to je to. Najbolja opcija jeste da se nadjemo i da ti sve lepo objasnim, jer me extra mrzi da pisem.
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bogami fina diskusija
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pa mogli bi da se nadjemo jednom, kad zavrsim sa treninzima u klubu i bacim se na ovaj posao...
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Maldene, e sad mu tek ništa nisi objasnio... ;D ;D ;D Svaka čast za još jedan u nizu "evo-vam-na-tacni" postova! ;)
Nešto bacih pogleda na ovu diskusiju i kada bolje sagledate, priča nam je u globalu ista i uglavnom se slažemo, ali nas muči stručna terminologija i pristup problemu sa različitih strana (ti sa fudbalerske, ja sa atletske,...).
@ Mladen - Nije problem da mi objasniš kako od početne stranice stići do tvog manual-a!?
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@ DHEA: slazem se, manje-vishe pricamo isto, ali nije to preblem, nego to sto se uglavnom vrtimo u krug,
po principu "ja tebi-ti meni", poenta je to sto je mladen rekao da ovako kuckanjem po tastaturi necemo puno nauciti,
tesko je sve to objasniti, zasigurno ima mnogo toga da se kaze, a previshe je komplikovano da bi islo preko foruma...
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http://www.soccerspecific.com/ss/displaypage.asp?pgid=3437&secid=198
Problem je sto moras da budes 'drug clan' :)
Pokusavam da posaljem ali mi yousendit odbija jer je kao 'zarazena' datoteka....
quaresma, gde treniras?
DHEA, slazemo se po nekim stvarima, ali kada bi razduzio pricu, a to me mrzi, shvatio bi SE trening ima mesto u treningu fudbalera, ali da je to mesto vrlo malo... :) Problem je u tome sto se SE trening, posto je visokog intenziteta, bori za iste adaptivne resurse kao i trening snage i brzine, i samim time 'potire' trening snage i brzine, jer izaziva visok stepen zamora. To znaci da SE trening treba primeniti TEK kada su snaga, brzina i 'aerobna' moc na visokom nivou --- tada naglasak prelazi na SE trening i to obicno pred kraj pripremnog perioda... naravno, sve zavisi od konteksta, ciljeva i evaluacije sportiste/a.
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Evo ga....
www.send-file.com/C3E85252C369369A
Skidajte! :)
Pogledaj i moj diplomski:
http://download.yousendit.com/5C4C43CD1B15252B
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Ako se pitate sta radim ovako kasno... pa upravo sam se vratio 'iz grada', ali malo prerano jer smo se potukli, a ja imam posekotinu od srche ili od udarca (nemam pojma) dok sam se tukao sa nekim likom na podu.. Nazalost, morao sam na sivanje --- 4cm posekotina na potiljku i dve kopce. Ovaj drugi je dobio koleno u glavu i jedan dobar udarac. Jebi ga... sjebali su nam izlazak. Samo mi zao sto ih nismo jos peglali :)
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Ako se pitate sta radim ovako kasno... pa upravo sam se vratio 'iz grada', ali malo prerano jer smo se potukli, a ja imam posekotinu od srche ili od udarca (nemam pojma) dok sam se tukao sa nekim likom na podu.. Nazalost, morao sam na sivanje --- 4cm posekotina na potiljku i dve kopce. Ovaj drugi je dobio koleno u glavu i jedan dobar udarac. Jebi ga... sjebali su nam izlazak. Samo mi zao sto ih nismo jos peglali :)
??? ??? ???
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Na dvojnoj iz FK Novi Sad u FK Metalcu iz Futoga i danas smo postali jesenji prvaci vojvodjanske lige, jeeeeeejjjj! pa sam sad malo cuga, izlazak neki i to....
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Samo dokaz da i uspešni sportisti imaju trenutke kad se opuste i uživaju :)
Svaka čast na uspehu :)
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hvala, moralo se malo opustiti, ali sada odma nazad na trening...
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AAAAAAAAAAA NEEEEEEEEEEE neverujem shta sam sve propustio ... prvo hvala svima na postovima ... jako ste mi pomogli ...sada kad se spremim ko zivotinja cu da budem .. :D :D :D :D ...
sigurno cu morati jos jedno 5 -6 puta da ishchitam ..e al pozitivno je shto imam sada par ,,kolega'' .... a quaresma josh igra istu ligu kao i ja tako da bice zanimljivo .. :)
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haaaa haaaa, osvrt na tabelu: 1. Metalac AV 38pts
2. daleko daleko ispod....
da ne idemo u off, izvinjavam se, al bila je prozivka...
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ma bre bice znaimljivo na forumu ... :D :D :D ...
metalac je prvi josh od proshle godine .. tu nema diskusije .. ;)
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Lokk1 - dobro nam se vratio! ;D Reče biće zanimljivo na forumu!? Kakav crni forum, dajte da vidimo krv na terenu! ;D ;D
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samo prica, a nista ne radi...
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krv krv krv
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Cripple fight!! :)
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kesa...
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Ljudi da ne offujemo - dakle Quaresma, kojom brzinom ćeš mu uleteti u noge na predstojećoj utakmici!? ;D ;D ;D
Timmmyyyyyyyyy...
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Jimyyy?
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Ljudi da ne offujemo - dakle Quaresma, kojom brzinom ćeš mu uleteti u noge na predstojećoj utakmici!? ;D ;D ;D
Timmmyyyyyyyyy...
radio sam pliometriju u zadnje vreme, sad mi je brzina haos, tako da kontam jedno 150km/h
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Ljudi da ne offujemo - dakle Quaresma, kojom brzinom ćeš mu uleteti u noge na predstojećoj utakmici!? ;D ;D ;D
Timmmyyyyyyyyy...
naravno da nema muda to da uradi ... dobio bi lakat sledeci duel momentalno .. a poshto sam predobar sudija to ne bi video ... :P :P
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e a sad ozbiljno ...
1) dajte molim vas konkretan primem pliometrije da se radi neshto ... recimo da sam sredjnje spreman ... (citaj davno su bile pripreme )
2) KADA TO RADITI .. vezano za prichu o makrociklusu ... tj kojim redom se spremati ... kada uci / izci iz tertane .. u prevodu izgled jednih master priprema u najkracim crtama ...
zavaljujem ... ;D ;D :D :D
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jedino sto ne valja u svemu tome je sto nemas takve treninge gde vremenski da uglavish...
znaci pauza i treba da sluzi za odmor, pripreme kad pocnu, onda od toga nema nista, a kad je prvenstvo onda tek nikako...
to bi trebalo da se radi u klubu, ali posto ovi strucnjaci u nasoj ligi to ne rade, pepusteni smo sebi, pa eto moze da nam se obije o glavu...
ja sam rizikovao i evo radim to sad cu trecu nedelju, znaci treci put, posto radish jednom nedeljno, upale me ubijaju posle svakog trennga...
uradicu jos 1-2 pa onda odmor pred pripreme...
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s tim shto moja pauza traje malo duze od tvoje zbog povreda itd ...
@ ostali .. i dalje cekam odgovor ;)
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Lokk1 - pliometrija se radi JEDINO kada si POTPUNO spreman! Ranije sam napisao da se pliometrija radi kada je sportista ( iz već rečenih razloga, ne preporučuje se rekreativcima) spreman da iz čučnja digne 1.5x svoje težine! Naravno, to je u teoriji, jer sportista može dići i 2x svoje težine, a da mu je skočni zglob slabiji što zna predstavljati poveći problem ( video, pa zato i kažem). TakoĂ°e, ne bi je trebalo raditi ni u oporavljajućem periodu ( period posle povrede, iako se sportista oseća spremnim). Itd, itd,...
Za broj dva, bolje sačekaj Mladena, jer ti ja mogu pričati uglavnom za atletskim ciklusima! Mislim, može ti to biti od pomoći, ali mislim da će ti Mladen dati predlog koji će ti više pomoći. ;)
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Recimo da kaze...da s eUBIJES! Hahahahaaa :D :D :D ;)
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Koliko poznajem situaciju Lokk je definitivno spreman...
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Koliko poznajem situaciju Lokk je definitivno spreman...
znate se? ajde lokki cuo si, kreci na skokove oma...
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Koliko poznajem situaciju Lokk je definitivno spreman...
znate se? ajde lokki cuo si, kreci na skokove oma...
imali smo saradnju :D ...
pa ne znam shta je merilo ... u teretani sam redovno .. kad nisam kuci radim .. i to bash bash .. naravno shto mogu ... trchim .. idem na fudbal min 4 puta nedeljno ... dunno .. kazem da vno su bile pripreme ali ono .. definitivno cu izdrzati ...
dajte mi neke skokove ....
@quarezma ;) ono shto si ti meni dao .. dunno ... ali deluje mi smeshno .. josh nisam pribao ..chekam rezultate holtera i testa opterecenja .. jel to tebi dobro ???? btw .. odakle mi KUTIJE FFS da skachem na njih :)
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Koliko poznajem situaciju Lokk je definitivno spreman...
znate se? ajde lokki cuo si, kreci na skokove oma...
imali smo saradnju :D ...
pa ne znam shta je merilo ... u teretani sam redovno .. kad nisam kuci radim .. i to bash bash .. naravno shto mogu ... trchim .. idem na fudbal min 4 puta nedeljno ... dunno .. kazem da vno su bile pripreme ali ono .. definitivno cu izdrzati ...
dajte mi neke skokove ....
@quarezma ;) ono shto si ti meni dao .. dunno ... ali deluje mi smeshno .. josh nisam pribao ..chekam rezultate holtera i testa opterecenja .. jel to tebi dobro ???? btw .. odakle mi KUTIJE FFS da skachem na njih :)
pa ja skacem na nekom stepeniku umesto te kutije...
izgleda smesno ali tako je jbg... daj nekom strucnijem ovde na forumu da vidimo sta kaze...
mislim to je to, ne moze biti nista posebno novo, samo razlicite vrste skokova, that's it...
i da, deluje jako lako, ali je dosta naporno...
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ne ne .. ono ... poredjash po kutiju na svaki metar pa skakucesh po njima il tako neshto ... kao 8 kutija teba .. i prepone isto ....
i odakle mi stepenik na teretnu LOL :D
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ne ne .. ono ... poredjash po kutiju na svaki metar pa skakucesh po njima il tako neshto ... kao 8 kutija teba .. i prepone isto ....
i odakle mi stepenik na teretnu LOL :D
prepone radim otprilike, odnosno skocis koliko god mozes u vis, a za stepenik to trcim na indexu pa tamo imaju i fine tribine za to...
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ne ne .. ono ... poredjash po kutiju na svaki metar pa skakucesh po njima il tako neshto ... kao 8 kutija teba .. i prepone isto ....
i odakle mi stepenik na teretnu LOL :D
prepone radim otprilike, odnosno skocis koliko god mozes u vis, a za stepenik to trcim na indexu pa tamo imaju i fine tribine za to...
daaa ... index ...
a mladost = livada ... tako da ...
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a kako se postize eksplozivnost i brzina udarca osim treniranja tehnike i ponavljanja udaraca!Hteo bih da poboljsam svoju brzinu udarca i eksplozivnost posto planiram za nekih god dana da se takmicim!Visok sam 187-8 imam 87-8 kg
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evo nasao sam neke vezbe :
Upper Body Plyometric Drills
Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_overhead_throws.gif)
Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_side_throw.gif)
Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_back_toss.gif)
Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_slams.gif)
Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.
(http://www.sport-fitness-advisor.com/images/plyometric_drill_explosive_start.gif)
Single Arm Overhead Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
3. The aim is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_singlearm_overhead.gif)
Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_squat_throw.gif)
Plyometric Push-Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
(http://www.sport-fitness-advisor.com/images/plyometric_drills_pushups.gif)
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Lower Body Plyometric Exercises
Lower Body Plyometric Exercises (Low Intensity)
Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready" position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
(http://www.sport-fitness-advisor.com/images/plyometrics_squat_jump.gif)
Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_jump_to_box.gif)
Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_lateral_jump_to_box.gif)
Lower Body Plyometric Exercises (Moderate Intensity)
Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_split_squat_jumps.gif)
Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_tuck_jumps.gif)
Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_lateral_high_hops.gif)
Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_bounding.gif)
Bounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_bounding_with_rings.gif)
Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_box_drill_with_rings.gif)
Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_lateral_hurdle_jumps.gif)
Lower Body Plyometric Exercises (High Intensity)
Zigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not "double hop" upon each landing and keep ground contact time to a minimum.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_zigzag_hops.gif)
Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Repeat continuously.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_single_leg_lateral_hops.gif)
Depth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background.
(http://www.sport-fitness-advisor.com/images/plyometric_exercises_depth_jump.gif)
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Hvala! Odličan prikaz pliometrijskih vežbi!
Samo da dodam da su ove vežbe dobre za naprednije rekreativce ili za ulazak u nešto ozbiljniji trening! Aktivni sportisti koriste slične vežbe sa varijacijama!
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e pa jel mozes da mi odgovoris pogledaj moje pitanje pre ova dva posta :D
Plyometrics For Soccer
Using plyometrics for soccer is one the most effective ways to increase explosive speed and power.
Research has shown that a muscle stretched before contraction will contract more forcefully and rapidly. And that is basically what plyometric exercises do...
They stretch muscles rapidly and then immediately demand a powerful concentric contraction. Let's break that last sentence down with a practical example...
Imagine the jumping movement to win a header.
The very first phase of this movement has to be a downward thrust. Try it. Try jumping off the ground without first bending your knees.
As you "dip" down just before a standing jump you are stretching muscle groups like the quadriceps and hip extensors. These are the muscles that will contract very forcefully a split second later to produce the jump. Now here's the key...
The shorter or more rapid this downward movement or pre-stretching phase is, the more forcefully those muscle groups can contract. And hence... lift off!
The science behind why this occurs can get quite technical - we'll save that for another article. For now...
Can you see how general strength training like lifting heavy weights with a controlled rhythm does nothing to promote a quick pre-stretching phase?
As a side note, do NOT use weights, even light loads when performing plyometrics for soccer. Bodyweight provides ample resistance and as we'll see later, excellent form is crucial.
It's not just jumping that requires this "pre-stretching" type of movement. Any explosive movement - rapid changes in direction, sprinting (as each leg is planted on the ground) and of course, kicking, will all benefit from plyometrics for soccer.
Important Guidelines for Plyometric Training
Here are some very important guidelines to bear in mind before commencing plyometrics for soccer...
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Warm up with 5-10 minutes of light aerobic activity followed by 5-10 minutes of stretching to all major muscle groups.
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Perform plyometrics for soccer at the start of a training session before endurance training or lots of ball work. Muscles should be fresh.
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Plyometric training will not leave you out of breath or even feeling tired. Athletes often feel the urge to do more. Don't. Stick to your program to avoid injury and severe muscle soreness 34 hours later!
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Actions should be performed at high speed and with maximum intensity while maintaining high quality. For example, in jumping exercises, as your feet touch the ground you should explode upwards rapidly. Don't sink into a deep squat - minimize ground contact time.
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Two minutes rest between sets is normal. Remember, the idea is not become fatigued. Keep good form.
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Plyometrics for soccer should not contain more than 120 ground contacts for each muscle group in each session.
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Two sessions per week with 24-48 hours rest between during the late pre-season are ample. One session a week is enough during the in-season.
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It goes without saying - if any muscle feels sore during a session, end it immediately.
There is one more very important pre-condition before performing plyometrics for soccer...
You must develop a solid, well-balanced strength base before you begin. Fail to do that and they can do more harm than good. If you've read some of the other articles you'll know that plyometrics converts existing strength into power. The strength has to be there initially.
Some Sample Plyometric Exercises for Soccer
Here are some sample plyometrics for soccer exercises. A session might contain between 10 and 15 sets of 8 to repetitions in total. For example, you could choose 4 exercises and perform 3 sets of 8 reps for each exercise.
Jump Running
This is one of the easiest plyometric exercises. Simply run in 'slow motion' landing on alternate feet. Try to achieve as much height and distance with each stride as possible. For every right and left foot strike, count one repetition.
Bounding
1. Mark out a series of small cones or obstacles about 3 feet apart in a straight line. The number of obstacles depends on the number of repetitions you are performing.
2. Start behind the first obstacle in a semi squat position.
3. Jump as high and far as possible over each obstacle. It's a good idea to practise first to gauge how far apart you should set the markers. Again try to minimise ground contact time.
4. You can use anything to jump over, a training top or even just a line on a track.
Ricochets
1. Mark out a small box shape on the floor (about 2 feet square) with paint or chalk.
2. Keeping your feet together, start at one corner of the box and perform small jumps from corner to corner in a random manner.
3. For this exercise the emphasis should be on speed and rate of leg movement rather than height.
4. Each ground contact is 1 repetition.
Lateral Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand alongside a bench, box or cone approximately 30cm high.
2. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible.
3. Immediately jump back to the start position minimising ground contact time. This counts as one repetition.
4. You can use anything to jump over, a training top or even just a line on a track. Just make sure you discipline yourself to jump as high as possible.
Depth Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand on a box, bench or sturdy chair approximately 30-40cm high.
2. Step off the bench (don't jump off) and as soon as you land explode vertically as high as you can.
3. Try to minimise ground contact time i.e. don't sink down into a deep squat before jumping up.
A Step-By-Step Guide to Using Plyometrics for soccer
Plyometrics really is one of the most effective ways to imporve speed and power - but you MUST get it right...
Plyometrics for soccer is covered in detail in "Total Soccer Fitness" - a complete soccer conditioning guide recently developed by Sport Fitness Advisor. It has already been used by coaches and players across the world to dramatically improve their (or their team's) perfromance...
Along with precise sets, reps, program design and fully illustrated exercises, it shows you precisely how to use plyometrics in a soccer conditioning plan. Of course it covers every element of fitness important in the game...
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Strength and strength endurance training
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Speed and agility training
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Aerobic and anaerobic endurance training
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Flexibility, warming up and cooling down
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Testing soccer-specific fitness
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Nutrition for soccer
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Off-season, pre-season and in-season program design
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cista desetka za prikaz vezbi, svaka cast, planiram da krenem sa ovim vezbama u teretani cim mi se ligamneti u potpunosti oporave.
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nastavak
Strength and strength endurance training
Strength training is an essential element of fitness for virtually every sports man and woman. Long gone are the days when coaches believed resistance exercises only added unnecessary bulk to the athlete, hindering their ability to execute skill.
The benefits of strength training to athletic performance are enormous and many. Not only is it an integral conditioning component for power athletes such as football and rugby players, performance in the pure endurance events can be improved with a well-structured strength routine.
However, aside from perhaps bodybuilders, sport-specific resistance training requires a more refined approach than simply lifting heavy weights to complete exhaustion. A physiological analysis of any game or event will confirm that most athletes require explosive power, muscular endurance, maximal strength or some combination of all three in order to excel. Rarely is pure muscle bulk the primary concern and when it is, other elements of strength are equally as important.
Elements of a Strength Training Program
Hypertrophy
Synonymous with most people’s perception of strength training, hypertrophy refers to increased muscle bulk and size. This is only one aspect of a sport-specific strength training program and one that should be included for only a select group of athletes. Football and rugby players require significant bulk to withstand very aggressive body contact. For most athletes however, too much muscle bulk is a hindrance. And remember that a larger muscle is not necessarily a stronger muscle.
Maximal Strength
Maximal strength is the highest level of force an athlete can possibly generate. Its importance will vary between sports but this relates more to the length of the maximal strength training phase than whether it should be included or not (1). The greater an athlete’s maximal strength to begin with, the more of it can be converted into sport-specific strength endurance or explosive power.
Maximal strength training can improve exercise economy and endurance performance (2,3). Interestingly, it does not appear to lead to a significant increase in muscle hypertrophy (4).
Explosive Power
Rarely is an athlete required to produce a singular maximal effort in their sport. With the exception of powerlifting, most sports require movements that are much more rapid and demand a higher power output than is generated during maximal lifts (5,6). So while maximal strength training lays an important foundation increasing the potential for additional power development, if there is no conversion of this strength into sport-specific power, the program as a whole is much less effective.
An athlete can be exceptionally strong but lack substantial power due to an inability to contract muscle quickly. Power training is used to improve the rate of force production and a range of methods such as plyometrics can be employed to convert maximal strength into explosive power.
Strength Endurance
Explosive power is not always the predominant goal of the strength training program. For events such as distance running, cycling, swimming and rowing, strength endurance is a major limiting factor. Again, the greater amount of starting maximal strength, the more of it can be maintained for a prolonged period.
Strength endurance can be developed through circuit training or the use of low weights and high repetitions. However, many strength endurance programs are inadequate for endurance-based sports - a set of 15-20 repetitions for example does not condition the neuromuscular system in the same way as a long distance event.
Periodization
The concept of periodization is key to sport-specific strength training. Dividing the overall training plan into succinct phases or periods, each with a specific outcome, allows sport-specific strength to peak at the right times, whilst minimizing the risk of over-training.
It also allows more specific elements of strength to be built on a solid and more general fitness foundation. Athletes cannot progress week-in week-out indefinitely so periodization permits variations in intensity and volume to promote performance enhancements for as long as possible.
Speed and agility training
Speed Training Section
What is speed? It is the ability to reach a high velocity of movement in whatever mode of locomotion – running, cycling, skating swimming etc (1).
Very often, agility is more relevant to successful sports performance than all-out speed. Agility is the ability to explosively brake, change direction and accelerate again.
Another element of fitness closely related to speed training is speed endurance. Many athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods in between.
The combination of speed, agility and speed endurance an athlete requires is determined by his or her sport. But regardless of the event, there are several modes of training that are integral to developing a ‘fast’ athlete:
Strength & Power Training
Speed is chiefly determined by the capacity to apply a large amount of force in a short period of time. This is also known as power. Many athletic movements take place in 0.1 to 0.2 seconds but maximal force production takes 0.6 to 0.8 seconds. The athlete who can apply most force in the short period of available time is said to be the most powerful.
Strength training increases maximal force production. Assuming as a result, more force can be produced in the same period of time, strength training alone can increase power. However, it makes more sense to increase both maximal force production and the rate of force development. This can be achieved through power training. Both strength and power training are integral to improvement of speed.
Speed Training
Practising moving and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed training are assisted and resisted speed training. Assisted training (also called overspeed training helps to improve stride frequency (2,3,4). Resisted speed training helps to improve speed-strength and stride length (2,3,4).
Agility Training
Most team sports consist of very few movements that occur only in a straight line. Nor do those movements occur at a fixed pace or for a fixed length of time. Agility and quickness training improves an athlete’s ability to change direction, brake suddenly and perform sport-specific skills with speed and dexterity.
Compare speed training to strength training for a moment. A sport-specific strength training program will first aim to develop basic strength. This is on the premise that a solid base of strength offers greater physical potential to work with when converting it to sport-specific strength later on. Basic speed training along with power training maximises the athlete’s ability to move rapidly. Agility training helps an athlete to apply their speed to sport-specific scenarios.
Sample Soccer Speed Drills
Use these sample soccer speed drills to improve your speed off the mark, acceleration and agility...
Speed training should not be physically exhausting...
A slow jog or walk between each sprint or drill should be long enough for full recovery. Your focus must be on quality and form.
A typical speed training session could consist of 3-5 sets of 10 repetitions in total (a repetition being a sprint or drill).
As long as you allow enough recovery period in between sets and reps the soccer speed drills can performed the day before a game. They are a nice "loosener" and help to brush up your sharpness ready for the game at hand.
Alternative Starts
The basis of these soccer speed drills is a 10-20 yard sprint. You start focus on accelerating as quickly as possible by powering away with your arms and legs. If this is a team session, make it more interesting by have 2 or 3 players sprint against each other.Alternate the start to make it more soccer-specific. Here are some ideas...
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Do 1-3 push ups, squat thrusts or burpees and sprint
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Start by kneeling, lying face down, sitting on your hands (which you're not allowed to use to get up) and sprint
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Do 5 keep ups or 5 ball touches and sprint
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Have some one throw or pass your the ball for you to control and lay off and sprint
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Run backwards for 4.5 meters and turn and sprint
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Touch left hand down, touch right hand down, jump to head the ball and sprint
Speed Ladder
Speed ladders are simple pieces of equipment that allow athletes to develop fast feet and co-ordination. Drills include...
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High-knee running with very short strides (short enough so both feet touch the ground in each section)
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Side steps in and out of the side of the ladder
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Bounding from one section to another
Stepping Strides
1. Place a series of markers on the ground about 1 yard apart for a total of 10 yards.
2. From a standing start run the length of the markers as fast as possible but making sure to take one stride (one ground contact) between each marker.
3. Move the markers closer together and repeat. Now move them further apart and repeat. Each time focus on taking only one stride between each marker.
Over Speed Training
Rather than working on power, these soccer speed drills develop leg speed movement and co-ordination. A simple drill to promote over speed is to run down hill. It should be a very slight hill, anything more and form is lost and the injuries are gained!
A small, grassy embankment is ideal. Again keep sprints to 10 yards. You buy something called a speed harness - rubber bungees that pull you along. But you really don't need for soccer.
Resistance Speed Training
This is the opposite to over-speed drills. Here the emphasis is on developing leg power over the first few yards. An incline (again grassy embankments are good) of about 30 degrees is ideal. You may need longer recovery between reps as these drills are more intense.
Resistance parachutes have the same effect but they are expensive and not practical for group training.
Some pro soccer teams train on sand dunes - uphill and down hill. This is ok for pre-season work and will build muscular endurance. But they are not suitable for speed sessions as you can imagine.
Six Soccer Agility Drills
se these sample soccer agility drills to improve your balance, body control, foot speed and co-ordination.
Like speed drills, agility drills should not be physically exhausting...
A slow jog or walk between each drill should allow complete recovery. The emphasis must be on quality and form.
Because these soccer agility drills are not physically demanding, you can perform them any time during the week and on any day. One quick tip however...
Many coaches like to get all the intense physical training out of the way before move on to (more enjoyable?) skill practise. The problem is skills need to be performed with near perfect form. Practise does NOT make perfect - it makes permanent. So rehearse getting it right!
With that in mind I would perform soccer agility drills and skill work after the warm up before moving into more enervating, fitness drills. A typical agility session could consist of 3-5 sets of 10 repetitions in total (a repetition being one drill).
1. Weave In - Weave Out
1. Place 4 markers out in a straight line approximately 3 yards apart.
2. In between each set of markers place another marker only 3 yards to the left. (see diagram right)
3. Sprint from one marker to the next bending down to touch each one with your hand.
4. The emphasis is on taking quick side steps, rather than turning to face the marker and sprinting forward - that takes more time (which don't have in a game).
2. Follow the Leader
1. Mark out a large area - 20 yards by 20 yards for example.
2. Pair up with a team mate and have them run randomly within the area.
3. Try to maintain 2 yards distance from them at all times. Your team mate should be changing direction and pace constantly.
3. Box Drill
1. Use 4 cones or markers to mark out a square approximately 5yards by 5yards.
2. Place a cone in the center of the square. This is your starting position.
3. Give each corner a number and remember it! Have a team mate (or your coach) call numbers at random.
4. Sprint to the corner shouted and return to the middle.
(http://img132.imageshack.us/img132/8679/socceragilityweaveqv0.th.gif) (http://img132.imageshack.us/my.php?image=socceragilityweaveqv0.gif)
4. Mini Shuttle
1. Place 2 markers 20 yards apart. Place marker in the middle only 3 yards to the side.
2. Starting from the middle marker sprint to one end (10 yards), turn and immediately sprint to the other end (20 yards) and then back to the start (10 yards).
3. Turn on a different foot at each marker and try to touch the ground with your hand.
(http://img132.imageshack.us/img132/6582/socceragilityminishuttlye1.th.gif) (http://img132.imageshack.us/my.php?image=socceragilityminishuttlye1.gif)
5. Super Shuttle
1. Set a series of cones out in a cross formation.
2. Run backwards to the center cone, side step to the right cone (or your left if you are performing the drill), side step back to the centre cone still facing the same way.
3. At the center cone turn and sprint forward to the end cone. Now run back to the center cone, side step to the left, side step back to the center, then turn and sprint back to the start.
4. Phew! Sounds complicated - it's not - the diagram explains it quicker than I can!
(http://img132.imageshack.us/img132/1237/socceragilitysupershuttdz4.th.gif) (http://img132.imageshack.us/my.php?image=socceragilitysupershuttdz4.gif)
6. Slalom
1. Place 10 shuttles in a line 5 yards apart.
2. Weave in and out as fast as possible and walk back to the start.
3. This exercise is often performed much more slowly with a ball. The goal here is to develop speed of leg movement so no ball is used.
Use the soccer agility drills above as they are or adapt them to fit your individual or team's needs.
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nastavak:
The Physiology of Flexibility
A number of anatomical and physiological factors influence an athlete's flexibility...
While some we are stuck with (such as age, gender, and joint structure), others are under our control. These include activity level, muscle bulk and stretching exercises.
1. Joint Structure
There are several different types of joint in the human body. Some intrinsically have a greater range of motion (ROM) than others. The ball and socket joint of the shoulder for example, has the greatest range of motion of all the joints and can move in each of the anatomical planes (1).
Compare the shoulder joint to the ellipsoidal joint of the wrist. It moves primarily in the sagittal and frontal planes. The hinge joint of the ankle is similar while the modified hinge joint of the knee allows on ROM in the sagittal plane.
2. Age & Gender
ROM and flexibility decreases with age. This is due, in part to the fibrous connective tissue that takes the place of muscle fibres through a process called fibrosis (1). Females tend to be more flexible than males. Older individuals should take encouragement that, just as with strength and endurance, flexibility can be increased at any age with training (2,3,4)
3. Connective Tissue
Deep connective tissue such as fascia and tendons can limit ROM. In particular, two characteristics of connective tissue, elasticity and plasticity are related to ROM. Elasticity is defined as the ability to return to the original resting length after a passive stretch (5). Plasticity can be defined as the tendency to assume a new and greater length after a passive stretch (5).
Ligaments do not seem to display any elastic properties. However, with exposure to stretching they may extend to a new length (9). The strength and conditioning coach must remember that increased mobility in the ligaments reduces the stability of the joint - often an unfavorable adaptation, particularly in contact sports.
4. Muscle Bulk & Weight Training
Hypertrophy of skeletal muscle can adversely affect ROM. It may be difficult for very bulky athletes to complete certain stretches such as an overhead triceps stretch. However, in these athletes, significant muscles mass is usually move favorable to their sport than extreme ROM.
Resistance training can increase flexibility (6) although when heavy loads are used within a limited ROM, weight training can reduce flexibility (7).
5. Proprioceptors
The capacity of the neuromuscular system to inhibit the antagonists (those muscles being stretched) influences flexibility (9).
There are two important proprioceptors involved in the mechanics of stretching and flexibility. The first is the muscle spindles. Located within the muscle fibres they monitor changes in muscle length. The stretch reflex is the body’s involuntary response to an external stimulus that stretches the muscle (5) and causes a reflexive increase in muscular activity. It is the muscle spindles that activate this response.
When stretching, it is best to avoid this activating the muscle spindles and the stretch-reflex response, as it will limit motion.
Static stretching does not elicit the muscle spindles, allowing muscles to relax and achieve a greater stretch.
The other important proprioceptors are the golgi tendon organs (GTO). These are located near to the musculotendinous junctions and are sensitive to increase in muscle tension. When the GTO is stimulated it causes a reflexive relaxation in the muscle. When this relaxation occurs in the same muscle that is being stretched, it is referred to as autogenic inhibition and can facilitate the stretch (8).
Autogenic inhibition can be induced by contracting a muscle immediately before it is passively stretched – a technique used in PNF stretching.
Reciprocal inhibition occurs when the GTO is stimulated in the muscle opposite to that being stretched (i.e. so the opposing muscle relaxes) (8). This can be achieved by simultaneously contracting the opposing muscle group to the one being passively stretched.
6. Internal Environment
The athlete's internal environment affects ROM. For example, mobility is decreased immediately upon waking after a night's sleep (9). Ten minutes in a warm (40oC) bath increases body temperature and ROM (9).
7. Previous Injury
Injuries to muscles and connective tissue can lead to a thickening, or fibrosing on the affected area. Fibrous tissue is less elastic and can lead to limb shortening and reduced ROM. Fibrous nodules in connective tissue and muscle are often called trigger points. A technique called myofascial release may be able to alleviate pain and restriction casued by trigger points.
Flexibility
Flexibility training is perhaps the most undervalued component of conditioning. While recent and ongoing debate questions its role in injury prevention, athletes can still gain much from a stretching regime.
From a volleyball spike to a rugby drop kick, flexibility of the body’s muscles and joints play an integral part in many athletic movements.
In general terms, flexibility has been defined as the range of motion about a joint and its surrounding muscles during a passive movement (1,2). Passive in this context simple means no active muscle involvement is required to hold the stretch. Instead gravity or a partner provides the force for the stretch.
The Benefits of Flexibility Training
By increasing this joint range of motion, performance may be enhanced and the risk of injury reduced (3,4). The rationale for this is that a limb can move further before an injury occurs.
Tight neck muscles for example, may restrict how far you can turn your head. If, during a tackle, your head is forced beyond this range of movement it places strain on the neck muscles and tendons.
Ironically, static stretching just prior an event may actually be detrimental to performance and offer no protection from injury (5,6). The emphasis is on "may" however, as a closer examination of the scientific literature shows that effects are often minimal and by no means conclusive.
Muscle tightness, which has been associated with an increased risk of muscle tears (7,8), can be reduced before training or competing with dynamic stretching. For this reason many coaches now favor dynamic stretches over static stretches as part of the warm up.
Competitive sport can have quite an unbalancing effect on the body (9,10). Take racket sports for example. The same arm is used to hit thousands of shots over and over again. One side of the body is placed under different types and levels of stress compared to the other. The same is true for sports like soccer and Australian rules football where one kicking foot usually predominates. A flexibility training program can help to correct these disparities preventing chronic, over-use injury.
Of course, a more flexible athlete is a more mobile athlete. It allows enhanced movement around the court or field with greater ease and dexterity. Some other benefits may include an increase in body awareness and a promotion of relaxation in the muscle groups stretched - both of which may have positive implications for skill acquisition and performance.
Types of Flexibility and Stretching
1. Dynamic flexibility -- the ability to perform dynamic movements within the full range of motion in the joint. Common examples include twisting from side to side or kicking an imaginary ball. Dynamic flexibility is generally more sport-specific than other forms of mobility.
2. Static Active flexibility -- this refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle. An example is holding one leg out in front of you as high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding the leg up.
3. Static Passive flexibility -- the ability to hold a stretch using body weight or some other external force. Using the example above, holding your leg out in font of you and resting it on a chair. The quadriceps are not required to hold the extended position.
A flexibility training program can be made up of different types of stretching:
1 Dynamic stretching
Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch . Unlike static stretching the end position is not held. (1)
Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.
Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Dynamic stretching is useful before competition and has been shown to reduce muscle tightness (2). Muscle tightness is one factor associated with an increase occurrence of musculotendinous tears (2,3). More recent scientific studies seem to suggest that dynamic stretches before competition are preferably to static stretches (4,5,6). This may be particularly true for strength and power athletes.
Dynamic Stretches & Stretching Routine
Dynamic stretches are best incorporated into your warm up routine before training or a competition.
More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.
Some of the exercises below incorporate a stability ball. Stability balls are great for developing functional strength and core stability. They inexpensive and extremely versatile. You will find them at any store that sells exercise equipment.
Dynamic Stretches
Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.
Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.
(http://www.sport-fitness-advisor.com/images/golf_stretching_exercises_lateral_bends.gif)
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.
Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.
(http://www.sport-fitness-advisor.com/images/dynamic_stretches_back.gif)
Abdominal Stretch
1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head.
3. Your legs should be straight and your arms outstretched.
4. Return to the starting position and repeat for 10-15 reps.
(http://www.sport-fitness-advisor.com/images/dynamic_stretches_abs.gif)
Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet. 2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.
(http://www.sport-fitness-advisor.com/images/dynamic_stretches_hamstring.gif)
Groin Stretch
1. Start by placing your right knee on top of a stability ball and maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.
(http://www.sport-fitness-advisor.com/images/dynamic_stretches_groin.gif)
Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg. 5. You can also swing your leg across your body stretching the abductors and adductors.
(http://www.sport-fitness-advisor.com/images/golf_stretching_exercises_toe_touch.gif)
Use these dynamic stretches as part of your warm up. Start with 10-15 minutes of light aerobic exercise to make sure the body is thoroughly warm. While they are not as effective as static stretching for increasing flexibility they can help to prevent injury and do not negatively effect strength and power immediately afterwards. Static stretches can be performed after training or competition to increase flexibility.
2. Ballistic stretching
Ballistic stretching involves active muscular effort similar to dynamic stretching. However, ballistic stretching uses a bouncing or jerking movement to increase the stretch.
Ballistic stretching is effective at increasing range of motion but has been associated with injury, particularly where there has been previous injuries (1). Ballistic stretches often activates the muscle spindles and triggers the stretch-reflex.(2)
An example ballistic stretch is bent over toe touching with a bouncing movement. On each movement, the athlete attempts to touch the ground using gravity and bodyweight to assist in the stretch.
3.Static Active Stretching
Static stretching is simply the opposite of dynamic stretching. The muscle groups are stretched without moving the limb itself and the end position is held for up to 30 seconds (1,2)
Static active stretching requires the strength of the opposing muscle groups to hold the limb in position for the stretch. For example, standing on one leg and holding the opposite leg out directly in front of you is classed as a static active stretch. The quadriceps actively hold the stretched limb.
Static active stretching is an effective way to increase active flexibility. A martial artist raising her leg up to an opponent's head and holding it there, is a good demonstration of static active flexibility. Being able to simply kick to head height is an example of dynamic flexibility.
A static active stretch should be held for 10-30 seconds for 1-2 stretches per muscle group. As with other forms of stretching, static active stretching is not recommended before a sporting event. It may impair balance and reaction time (3) and reduce power output and without any of the benefits of injury prevention (4,5,6).
As part of a warm up routine, incorporate dynamic stretches, which can help reduce muscle tightness and reduce the risk of injury.
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4.Static Stretching
Static passive stretching (more commonly referred to as just static stretching) has been used by coaches and athletes for years without question.
You may be aware of the current debate that started some years ago now, questioning whether static stretching prior to exercise really deserved the credence it has...
Static Stretches Before Performance
Once a staple part of the warm up, many strength and conditioning coaches are now suggesting that static stretches should be avoided just prior to competition. Their advice is based on a number of studies that have linked detrimental performance in power, maximal voluntary contraction, balance and reaction time tests with a static stretching routine shortly before (1,2,3,4).
However, before disregarding static stretching entirely (as a component of the warm up), it's important to take a closer look at the research. By no means have all studies found static stretches to have a negative effect on power performance (8,9,10,11). And in many studies that have found a negative association, the effects are often minimal (12,13).
Remember that this debate relates to an acute bout of static stretching prior to exercise. It is still considered important and benefical to athletes away from competition to to bring about a long-term increase in range of motion...
Long-Term Static Stretching Programs
While dynamic stretches may be more suitable as part of a warm up, static stretching is more effective at increasing range of motion.
Static stretching is slow and constant and held at an end position for up to 30 seconds (5,6). Static passive stretching uses an external force to hold the stretch in position. No muscle groups are statically contracted to hold the limb in position - as they are with static active stretching.
An example is holding one leg outstretched with the heel on the floor to stretch the hamstrings. Both floor and bodyweight act as the external forces to bring about the stretch in this muscle group. Lying supine (i.e. flat on the back face up) with one leg held extended at right angles to the body (hamstring stretch) is a static active stretch. If a partner holds the leg in that position it becomes a static passive stretch.
A static stretching program effectively increases range of motion over time (7). This chronic adaptation may reduce the risk of injury as it increase the safe range through which a joint can be taken without injury occurring to surrounding muscles and ligaments.
Perhaps most importantly, from the athlete's persepctive, regular stretching improves force production, speed and jumping ability (13).
static streaching exercise
This compilation of flexibility exercises targets all the major muscle groups.
Stretching should form a fundamental part of any exercise program and not just as part of the warm up...
In fact recent research suggests that static stretching may not be beneficial before training or athletic performance. Dynamic stretching seems to be more appropriate as part of the warm up.
If you're not sure what the difference is between various types of stretching see the main flexibility training section for more details.
The flexibility exercises on this page are classed as static stretches. When is static stretching best performed? Ideally, after an exercise session when the body is fully warm. Many athletes perform a series of flexibility exercises like those below at the end of a training session or even after competition.
While you don't have to be an athlete to benefit from stretching, you should be thoroughly warmed up before you begin to stretch.
Here are some general guidelines to bear in mind when following a flexibility program...
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You should be thoroughly warmed up before performing these exercises
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Stretch to just before the point of discomfort
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The feeling of tightness should diminish as you hold the stretch
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Breath out into the stretch. Avoid breath holding
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Hold each stretch for 10-30 seconds
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If tightness intensifies or you feel pain stop the stretch
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Shake out limbs between stretches
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Complete 2-3 stretches before moving onto the next exercise
Upper Body Flexibility Exercises
Stretch #1 – Shoulder & Chest
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_shoulders.jpg)
Stretch #2 – Arm Across Chest
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_arms.jpg)
Stretch #3 – Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_triceps.jpg)
Lower Body Flexibility Exercises
Stretch #4 – Glute Stretch
Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_glutes.jpg)
Stretch #5 – Adductor Stretch
Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_abductors.jpg)
Stretch #6 – Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_hamstrings.jpg)
Stretch #7 – Standing Quadriceps
Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_quads.jpg)
Stretch #8 – Standing Calf
Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg.
(http://www.sport-fitness-advisor.com/images/flexibility_exercises_calves.jpg)
5.Isometric Stretching
One of most effective methods for improving static passive flexibility is through the use of isometric stretching.
An advanced form of flexibility training that must be prescribed with caution, it is useful for developing extreme range of motion associated with martial arts for example.
Placing an outstretched leg on a chair and using your bodyweight to bring about a stretch is an example of static passive stretching. If, during the stretch, the hamstrings are contracted (i.e. trying to bend knee by pressing the heel into the chair) the activity becomes an isometric stretch.
An isometric, or static contraction occurs when tension is created in the muscle group without a change in its length. A chair, wall, the floor or a partner can act as the resistance to bring about a static contraction and isometric stretch.
Aside from increasing range of motion, a second purpose of isometric stretching is to develop strength in stretched positions.
If someone with weak hip adductors attempts to see how far they can do a side split, there will come a point where their legs start to slide further and further apart. They simply don't posses the strength to hold themselves in position.
How Isometric Stretching Works
When a muscle is stretched, some muscle fibres are elongated while others will remain at rest. This is similar to the "all or none" principle of muscle contraction. The greater the stretch, the more individual fibres are stretched fully (rather than all fibres being stretched to a greater extent).
When a muscle, that is already in a stretched position, is subjected to an isometric contraction, additional fibres are stretched that would have otherwise remained at rest. Those resting fibres are pulled on from both ends by the muscle groups that are contracting. Fibres already in a stretched position (before the onset of the isometric contraction) are prevented from contracting by the inverse myotatic reflex and stretch to greater extent.
Isometric Stretching Guidelines
Here are the general guidelines that must be followed if isometric stretching is to be beneficial...
1. Leave 48 hours between isometric stretching routines.
2. Perform only one exercise per muscle group in a session.
3. For each muscle group complete 2-5 sets of the chosen exercise.
4. Each set should consist of one stretch held for 10-15 seconds.
5. Isometric stretching is not recommended for anyone under the age of 18.
6. If isometric stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
7. Do not perform isometric stretching as part of a warm up or on the morning of competition. It is too intense and may adversely affect power performance. Stick to dynamic stretches.
6. PNF stretching
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2).
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training (1,2,3,4).
Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition - a reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.
A similar technique involves concentrically contracting the opposing muscle group to that being stretched in order to achieve reciprocal inhibition - a reflex muscular relaxation that occurs in the muscle that is opposite the muscle where the golgi tendon organ is stimulated.
Using these techniques of 'contracting', 'holding' and passive stretching (often referred to as 'relax') results in three PNF stretching techniques. Each technique, although slightly different, involves starting with a passive stretch held for about 10 seconds.
For clarity and to compare each technique, think of a hamstring stretch in the supine (on back, face up) position for each example. The athlete places one leg extended, flat on the floor and the other extended in the air as close to right angles to the body as possible.
Hold-Relax
A partner moves the athlete,s extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Contract-Relax
A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete concentrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply enough force so that there is resistance while allowing the athlete to push their leg to the floor (i.e. through the full range of motion). This is the 'contract' phase.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Hold-Relax with Opposing Muscle Contraction
A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. This initiates autogenic inhibition.
The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.
Here are some other general guidelines when completing PNF stretching:
1. Leave 48 hours between PNF stretching routines.
2. Perform only one exercise per muscle group in a session.
3. For each muscle group complete 2-5 sets of the chosen exercise.
4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase.
5. PNF stretching is not recommended for anyone under the age of 18.
6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
7. Avoid PNF immediately before, or on the morning of competition.
Which type of flexibility training is best?
It depends on the sport and the athlete's outcomes - something which will be examined more closely in the articles below. As a general rule, dynamic stretches are used as part of a warm up and static stretches or PNF flexibility training is used for increasing range of motion.
Testing soccer-specific fitness
Fitness tests allow athletes and coaches to identify physical strengths and weaknesses. They act as a benchmark upon which a suitable training program can be developed.
In fact without an initial assessment any subsequent training may only address already strong areas while neglecting the athlete's weak points.
There are several reasons why fitness tests should form an integral part of the overall conditioning plan:
Benchmarking
A series of suitably selected tests builds a physical profile of the athlete. A benchmark can be set for each component of fitness. By comparing where the athlete is now to norms and standards, any major areas of weakness can be identified.
Most athletes have neither the time nor resources to spend hours training everyday. For them it's crucial that their training focuses on the 20% that will make 80% of the difference. This is a far more efficient approach than determining all the demands within the sport and dividing training time equally amongst each.
Goal Setting
Setting specific and measurable goals is a fundamental part of the modern-day athlete's approach to sport. It's not enough to say "I want to be fitter". It's not even enough to say "I want to be faster over 40 yards". A more appropriate target would be to "reduce my 40yard sprint time by 0.5 seconds by the end of the pre-season". Of course you can only set realistic and attainable goals like these if you know where you are starting from.
Feedback
Athletes at any level, who are serious enough to spend time training, want to spend that time as efficiently as possible. The only way to determine whether a training technique or program is achieving the desired results is to test regularly. Anything else is tantamount to 'shooting in the dark'.
Motivation
Taking objective measurements before and after a period of training can shown an athlete how far they have progressed. It's one thing to feel fitter or faster or stronger, but seeing definite results in black and white is usually more inspiring.
Whatever level you perform to, do not overlook the importance and necessity of fitness testing. If you take the time to plan your training then take one afternoon (or morning) to complete a battery of fitness tests.
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How to Determine Your Level of Soccer Fitness
What does a high level of soccer fitness really involve?
What better way to find out than looking at the physical attributes of the game's top players?
In this article we'll look at some of the ways you can test your own level of soccer fitness...
Testing or setting a bench mark before you begin a training program is an important step to success.
You can test yourself before the start of pre-season, again at the the start of the in-season and midway through the in-season.
There is nothing more encouraging than seeing objectively how much your fitness levels have come on.
Endurance in Soccer
Several studies into the physiological demands of soccer have shown that outfield players can travel up to 13 km or 8 miles during a 90-minute game (see the chart below).
(http://img219.imageshack.us/img219/9215/table3wl5.th.jpg) (http://img219.imageshack.us/my.php?image=table3wl5.jpg)
A soccer fitness program should be built around developing a good aerobic base.
Just as we gauge maximal strength with a one repetition maximum lift, there is also a measure for maximal aerobic power - or aerobic endurance...
It's called VO2max and is simply the most amount of oxygen you can consume per minute relative to your bodyweight.
Elite endurance athletes like cross-country skiers and Tour de France competitors have VO2max values as high as 85mL.kg.min. To give you a frame of reference, VO2max is about 40mL.kg.min in males and 30mL.kg.min in females for the average population.
How do soccer players fair? Have a look at the table below..
(http://img219.imageshack.us/img219/6176/tablekb7.th.jpg) (http://img219.imageshack.us/my.php?image=tablekb7.jpg)
Compared to the average population then, soccer players unsurprisingly have excellent endurance capacity.
You can estimate your own VO2max with a simple soccer fitness test like a 12-minute run.
Strength in Soccer
Strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from opponents.
Professional soccer players don't tend to have the same absolute strength as American football players or rugby players for example. Too much bulk would hinder their agility and speed off the mark. Aerobic and strength endurance play a more substantial role in soccer than they do in American football.
The most common method for measuring absolute strength is to determine one repetition maximum. Usually the bench press is used for the upper body and leg press for the lower body.
Perhaps more important in soccer than absolute strength is relative strength...
Relative strength is simply your absolute or maximum strength adjusted according to your body weight. So a 140lb player who can leg press 280lbs is said to have greater relative strength than a player who can also press 280lbs but who weighs say, 165lbs.
If you can bench press your own body weight and leg press twice your body weight you have excellent relative strength.
Of course, this is a rough measure because 100lbs on one weights machine is often more difficult to lift than 100lbs on another machine.
Soccer players tend to have very well-developed quadriceps. The quads should be approximately twice the strength of the opposing hamstring muscle group, but in some players this difference can increase.
It's a good idea to spend time strengthening the hamstrings in relation to the quads if this is the case.
Speed & Agility in Soccer
Another significant component of a soccer fitness program is speed and agility training. The speed of play in today's game is said to be quicker than ever. While elite soccer players are by no means Olympic sprinters, all other things being equal, faster players have a marked competitive edge.
A very simple speed test is a sprint over 30 yards from a standing start. You can do this easily if you have someone time you. Take the average time over 3-4 sprints (with plenty of rest between attempts).
Anytime under 5.0 seconds is good. Professional players average 4.0 seconds.
Perhaps more important than all-out speed is speed endurance...
(http://img219.imageshack.us/img219/6347/table1ct1.th.jpg) (http://img219.imageshack.us/my.php?image=table1ct1.jpg)
Flexibility in Soccer
Last and certainly not least is flexibility.
In most cases increasing your range of motion can be very beneficial - not only in the prevention if injury but to increase your speed, agility and power too.
Flexibility sessions should feature heavily in your soccer fitness regime.
Measuring flexibility is a simple procedure.
A test like the modified sit and reach, groin flexibility test or truck rotation test are all specific to soccer. You can also buy a large protractor called a goniometer to quickly measure the range of movement about a joint.
Off-season, pre-season and in-season program design
Off Season Soccer Training
Off season soccer training has two important objectives...
1. Physical recuperation and mental respite from a strenuous season
2. Minimize any losses in strength and conditioning built up over the year.
In fact one of the World's leading strength experts Tudor Bompa, suggests that "off season" is an inappropriate name. Instead he calls it the "transition phase" between two 12month programs.
The worst thing you can do during this time is nothing - especially if you have worked hard to build up your strength and fitness levels over the season. Remember, maintaining 50-60% of your peak fitness level takes less effort than starting from scratch.
And if you do nothing for just 5-6 weeks you will be starting from scratch.
Just as detrimental as doing nothing is maintaining your routine through the closed season. You MUST give your body (and mind) a rest. Even if you feel fresh enough to continue through the off season months, do so and mid way into the following season you could feel completely burnt out.
An off season soccer training program should also focus on rebalancing the body...
Chances are you have a predominant kicking foot. You've placed some muscles, tendons and joints under the same stresses time and time again. Now it's time to focus on stabilizing neglected muscle groups.
The off season soccer training phase should last between 4 and 6 weeks. Less is not enough time for adequate rest. More and you begin to lose significant amounts of the soccer-specific fitness gained from the previous year.
The focus should be on light aerobic endurance exercise and, in some circumstances, some resistance training.
Aerobic Endurance Training
Try to avoid too much running - especially on tarmac. This is a good time to try your hand at different sports or activities. Swimming, tennis, cycling or equipment like rowing machines and cross trainers are all good choices.
Aim for 2-3 sessions of 20-40 minutes per week. If you can, monitor your heart rate and aim for 60-70% of your maximum (maximum heart rate is calculated by subtracting your age from 220).
Resistance Training
You can take rest from all forms of resistance training for 4 weeks or so if you wish. However, as maximum strength takes a while to develop it can be a good idea to perform some core stability and stabilizing work in the off season.
That way you can move straight into the maximal strength phase at the start of pre-season preparation.
Two sessions per week is ample. Three is a maximum. Keep them short too - half an hour is reasonable and certainly under 45 minutes. Focus on core stability exercises, hamstring/hip extensor exercises, lower back exercises and functional strength movements (i.e. using a fitness balls and stability boards if you have access to them).
Strength sessions during off season soccer training must also be lighter intensity. No lifting maximum loads or performing sets to fatigue or failure.
Sample Off Season Soccer Training Program
(http://img132.imageshack.us/img132/9208/table2io7.th.jpg) (http://img132.imageshack.us/my.php?image=table2io7.jpg)
Before we wrap up, you should still maintain your flexibility during the off season soccer training phase. Perform 10 minutes of stretching after your workout days (3 days a week).
Conditioning For Every Phase of The Soccer Season
The off season is just one phase in the annual soccer training plan. It paves the way for an effective pre-season, which in turn sets the standard ofr the entire competitive season...
Total Soccr Fitness - a complete guide to soccer conditioning developed by Sport Fitness Advisor - covers every phase of a soccer training program in detail (not just off season soccer training).
It outlines a step-by-step plan for developing soccer specific strength, power, speed and endurance. Along with precise sets, reps and exercise diagrams, it has become an invaluable tool for coaches and players at all levels...
THE END :D
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nice .. samo ne znam ko ce ovo sve prochitati :D :D
btw .. plio zabada .. znachi efekti su stvarno wooow ..
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pa onaj ko me je stalo da se ubrza procitace :D
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nije uopshte neprilagodjen trening .. taj trening mi je miki dao i JAKOOO sam zadovoljan.. i sve je ok .. rezultati su bash dobri , ali u teretani ne mozesh dobiti brzinu ... pa ako neki trening ili savet za brzinu mozete dati ??
ako vec nisi nasao evo ovako...moj drug sta igra fudbal za reprezentaciju rekao mi je da se brzina dobija kad trcis onako..nzm kako da objasnim..pr sa planine i trcis prema dole onako brzo...kontas sta oces da kazem?:S tako
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kao probijanje brz barijere
shto mi je mladen rekao da je chista glupost i to niko vishe ne radi ... ja sam nashao shta radi ... PLIOMETRIJA .. isprobano .. samo shto je teshko u pm ://
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Kako mislis pliometrija teska? Onda ti je obim ogroman... broj skokova treba biti 'konzervativan'.... Nakon tog treninga NE SMEŠ biti 'polomljen' već svež i nekako 'facilitovan'... Broj kontakta ne bi trebao da je više od 40 kod visoko-intenzivne pliometrije.... drž se 'LESS IS MORE' :)
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pa recimo da me polome oni skokovi na jednoj nozi :/ :) i sigurno ima vishe od 40 ... par puta vishe od 40 ... ali meni je radilo posao .. jedino shto se osecao pritisak na zglobove i kolena .. al poshto sam samouk tj sa siteova nekih sam skinuo plio ni ne chudi me da sam pravio greshke ... al opet kazem explozivnost through the roof :))) a i bash sam se trudio da isposhtujem shto bolje vezbu znachi maximalno koncentrisan a kontakt sa podlogom sveden na minimum (vremenski naravno)
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Loki, ozbiljno, strpi se do 7-og jula, biću u NS-u (10-tak dana), pa ti mogu pokazati par (atletskih) pliometrijskih skokova, a i ako hoćeš da proverim tvoju tehniku, pošto bih se složio sa Mladenom da negde grešiš... ;)
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ajd vazi .. ma znam i ja da greshim 100 % :D dogovoricemo se ;)
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u cemu je fora sa pliometrojom?
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shta ti nije jasno .. konkretnije .. googluj
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Fora je da je to oblik treninga kojem se postižu bolje atletske sposobnosti.. veoma efikasno i brzo..
ali svakako je priča mnogo duža.. ima ga po celom netu...
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Stefy, evo kako se u šali objašnjava pliometrija... ;D ;)
Dakle, to ti je ono kad se zakačiš sa krupnijim likom, pa ga prvi napadneš, a pliometrija gornjeg dela ti omogućava da ga nabodeš bar 2-3 puta pre nego što shvati šta ga je snašlo! E posle toga nastupa pliometrija donjeg dela koja ti omogućava da što pre pobegneš odatle! ;D ;D ;D
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hahahah, mislim da shwatam...
to obicno koriste sportisti kao fudbaleri, kosarkasi, atleticari, itd?
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hahahah, mislim da shwatam...
to obicno koriste sportisti kao fudbaleri, kosarkasi, atleticari, itd?
sutni nekog pit bula i onda pocni da trcis :) najbolji efekt :)
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Sta mislite o ovom tempu bez obzira na koju aktivnost se odnosi(da li je trcanje,bicikla itd,nebitno)?
''Zagrejte se laganim tempom u trajanju od 2-5 minuta. Izvodite 30 sekundi izabranu aktivnost skoro maksimalnim tempom, a zatim umereno 1 minut (vreme oporavka i hvatanja daha). Ovaj proces je jedan interval, koji cete ponavljati 6-10 puta. Trening zavrsite hladenjem laganim tempom 2-5 minuta.''
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Mislim da će ti puls skočiti na 200, a posle ćeš da baciš peglu, nakon toga ćeš se 60-120 minuta "sastavljati" jer nećeš moći ni da ležiš, a kamoli nešto drugo! A kako bi upotpunio dan, od tog pulsa, na koji verovatno nisi navikao, ima da te boli glava ceo dan, a ni sutra ti baš neće biti dobro! ;)
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Ozbilno to mislis?
Ja sam vozio bicikl u teretani tim tempom.Jesam crko' ali ne bas toliko da me bolela glava itd.Jedno 5 min. vozim na najnizi tempo tj. na 1 i to mi zagrevanje.Zatim povecam na sledeci nivo tj. na dvojku i tako cepam 30 sec. maksimalno,onda minut hvatam dah.I sve tako 10 puta,i na kraju 5 min hladjenje na najnizi temo,na kec.
Jel me razumes?A za sad mi ovo odgovara,bas se dobro preznojim.
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a cilj ti je ?
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Pa skidanje masnih naslaga,naravno.Mada ih i nemam mnogo ali zelim maksim. da se izdefinisem.
Ja na svojih 175cm. imam 74 kg sto bas i nije mnogo,ali bih da skinem malo sala oko stomaka.
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Sale, mani se tih programa na bicikli! Lepo izaĂ°i na stazu i uradi trening kako treba npr. radiš 4x 200m za 28 sekundi i napraviš 2 minuta pauze, što je, verujem, složićeš se, "slabiji" trening nego što si radio, pa ćeš videti o čemu sam ti pričao... Ne kažem da ti je loš trening, ali ako ćemo tako i ja sam na krostrenažeru radio 5 minuta pri brzini od 37-39 km/h... u jednom delu treninga koji je trajao 45 minuta! ;)
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da slazme se .. a to je jedna stvar ... druga je shto se pishe o gubljenju masnih naslaga u topicu brzina .. :///
btw : ti verovatno ciljash na neku vrstu HIIT-a .. a to se tako ne radi :)
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Sale, mani se tih programa na bicikli! Lepo izaĂ°i na stazu i uradi trening kako treba npr. radiš 4x 200m za 28 sekundi i napraviš 2 minuta pauze, što je, verujem, složićeš se, "slabiji" trening nego što si radio, pa ćeš videti o čemu sam ti pričao... Ne kažem da ti je loš trening, ali ako ćemo tako i ja sam na krostrenažeru radio 5 minuta pri brzini od 37-39 km/h... u jednom delu treninga koji je trajao 45 minuta! ;)
To sto si rekao nije lose,ali kada je lepo vreme i leti.A kada dodje zima i hladnoca gde da trcim?Jer je planiram kardio i tokom zime.
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Bicikli jeste nekako najslabija verzija kardija...
najbolje je naravno trčanje i to čak i nemora da bude intenzivan tempo.. ustvari često je bolje je da je umeren tempo
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Lepo napraviš plan treninga ( na godišnjem nivou) i ako baš nemaš gde da trčiš preko zime, uzmi pauzu 2 meseca (dec-jan), ali nemoj zapostavljati teretanu... Mada, ako radiš samo kardio, onda možeš i u teretani da ga radiš ( "ujutru na prazan stomak"! Izvinjavam se ljudi, ali to je jače od mene! ;D ;D ;D).
@ daniela - ne bih se složio... pogotovu ako pričamo o mlaĂ°im osobama ili rekreativcima...
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ustavri veroavtno oboje grešimo - složićeš se da je trenažni proces veoma individualna stvar i da posebno kod rekreativaca zavisi od mnooogo faktora..
Moja ideja o umerenom tempu zasnivala se da (ličnom) iskustvi da kad nešto previše forsiraš može da se završi hroničnom povredom a to je ono što nikako ne želimo (bolno me podseća moj desni kuk)
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Daniela, ne grešimo ni ti ni ja! Trening je preširoka oblast, tako da nam se u ovom slučaju jedino pogledi na trening razlikuju! :)
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kad smo kod trčanja... želim samo da naglasim koliko je obuća važna i da vas zamolim da za vaše dobro ne trčite u starkama i sličnim patikama sa tankom Ă°onom...
ako se odučite za rtčanje kao kardio trening onda sebi obavezno priuštite i dobar par patika.. asics i nike su možda najbolje
PS insipirisana hvalom o asicsu na sličnu temu sebe sam častila pravim asics ruuning shoes - ne pitajte za koliko para ali takve nisam ni videla u srbiji
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New Balance su isto mnogo dobre i izdrzljive patike a imaju veoma pristupacnu cenu. Mada Asics su provereno najbolje. A kupiti Nike za trcanje je po meni nije rentabilno.
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@ Daniela - i sad su pojedinci postali ljubomorni... ;D ;D ;D
Što se kvaliteta tiče, nisu Nike loše, kao ni Reebok, ni Adiddas,... problem je u odnosu uloženo/dobijeno, a npr. Nike se nikako ne uklapa u tu jednačinu! ;)
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@ Daniela - i sad su pojedinci postali ljubomorni... ;D ;D ;D
Što se kvaliteta tiče, nisu Nike loše, kao ni Reebok, ni Adiddas,... problem je u odnosu uloženo/dobijeno, a npr. Nike se nikako ne uklapa u tu jednačinu! ;)
U tome je cela poenta ;)
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Prvi put imam bešto što liči na extra patike za trčanje i osećam se kao da sam naglo dobila kondiciju - trčim kao po vazduhu... stvarno jogging može biti prava uživancija-- toplo preporučujem ;)
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Hvala! Odličan prikaz pliometrijskih vežbi!
Samo da dodam da su ove vežbe dobre za naprednije rekreativce ili za ulazak u nešto ozbiljniji trening! Aktivni sportisti koriste slične vežbe sa varijacijama!
I da, ne znam da li je pomenuto u textovima, pri izvodjenju pliometrijskih vezbi, doskok je lagan, nikako "bucan" vec gotovo necujan ;) I to mi se svidja!