Ntlafatsa ts'ebetso ea hau ea sprint ka koetliso ea lebelo
U ka koetlisa joang sprints ha thuto e ngata e lebisa tlhokomelo ho mamello? Koetliso ea potlako ka likoloi tsa lebelo ke tsela e le 'ngoe ea ho ntlafatsa tshebetso ea sprint.
Sprint le Speed Training
Hoo e batlang e le papali leha e le efe e ka rua molemo ka ho lekanngoa ha lebelo le mamello, empa baatlelete ba bangata ba qeta boholo ba nako ea bona ea ho ruta ba tsepamisitse maikutlo ka mamello. Ha u nahanne ka seo, likelello tsa lebelo ke mokhoa o motle oa ho ts'oara katleho ea hau.
Leha ho le joalo ho na le caveat.
Li-sprint le lithupelo tse potlakileng tsa koetliso li lokela ho sebelisoa feela kamora 'mele oa boikoetliso o finyelitsoe. Boemo ba hau ba ho ikoetlisa hona joale bo lokela ho u lumella ho matha ka metsotso e 20 ho isa ho e 30 ka nako e le 'ngoe' me u lokela ho ba le bonyane khoeli ea likhoeli tse tharo ts'ebetsong ea liatleletiki pele u phaella ka potlako.
Ho cheka ka potlako, joalo ka ho builoeng mona, ho ka ba karolo ea taolo ea koetliso ea nako 'me ha ea lokela ho etsoa habeli ka beke, bonyane matsatsi a mabeli a phomolo pakeng tsa ho sebetsa.
Mohlala oa Drill Speed
A re ke re hlahlobeng sebopeho sa ho koetlisa ka potlako ho qala ka ho futhumatsa ka ho feletseng, le ho qetela ka ho pholile hantle.
Qala ka ho Thabisa ka ho Fetisisa
Qala ka ho tsamaea metsotso e 10 ka lebelo le bonolo. Sena se lateloa ke mefuta e meng e bonolo ea ho tsamaea e otlolohileng mahetleng a hao, letheka, maqeba, molala, kutu le hlooho. Tsamaea butle mme u hema haholo.
Boloka Tsela e Loketseng
Mofuta o motle oa bohlokoa ho fumana liphello le ho qoba khatello e eketsehileng 'meleng oa hau nakong ea liforomo.
Mofuta o motle o bolela ho boloka boemo bo nepahetseng ha u ntse u lebisa tlhokomelo ea hore na u tsamaea joang eseng feela hore na u tsamaea ka potlako hakae. Ho etsa bonnete ba hore o na le foromo e nepahetseng, ha ua lokela ho khathala ha u qala ho cheka. Haeba u ikutloa u khathetse, ho molemo ho leta le ho etsa likoloto tsa hau ka nako e 'ngoe ha u ikutloa u khatholohile' me u phomole hantle.
Mofuta oa hau ke ntho ea pele ea ho utloa bohloko ha u khathetse. Lipotla li lokela ho etsoa li apere barupeli ebile eseng li-spikes.
Ho boloka foromo e loketseng:
- Qoba ho khumamela ka lethekeng
- Senya ho tloha libolo tsa maoto (eseng menoana ea hau)
- Tsebisa pono ea hau qetellong ea thupelo
- Lula liphatsa tsa matsoho tse sa tsitsang (eseng ho pholletsa le 'mele)
- Hands pompe ho tloha mahetleng a bophahamo ho fihlela letheka (banna) le ho tloha sefubeng ho ea fihla lethekeng (basali)
- Lihlopha li lokela ho ba likhato tse 90 ka linako tsohle
- Boloka matsoho, mahetla le matsoho a phutholohileng
- Qoba ho roba hlooho kapa ho sotha
- Tsoela pele ka pele mme u se ke ua lehlakoreng le leng
20 Meter Drills
Etsa lipelisi tse latelang ka makhetlo a mararo ka nako ea thuto.
- Ho tsamaea ka litepisi tse phahameng: Ho khumama mangole ho fihlela letheka
- Ho foqoha ka litepisi tse phahameng: Ho khumama mangole ho ea fihla lintlheng
- Ho phalla
- Crossovers: Jog ka thōko ha o tšela leoto le letona ka leoto le letšehali, ebe o tloha ka leoto le letona
- Sefate se khaotsa: Ha u ntse u matha u phunyeletsa likhama ka maoto ka mohato o mong le o mong
- Litšepe tsa litebelisoa: Tlhōrō ea leoto le leng le le leng ka lisekoere
- Plyometrics: Ho leba leoto le le leng, ho lemala, ho ea holimo, ho phahama, ho qhaqha
30 Meter Drills
Etsa lipelisi tse latelang ka makhetlo a mararo ka nako ea thuto.
- Likopi tse peli tsa leoto: Etsa sefahleho holim'a li-cones kapa tse ling
- Zig Zag ho lla: Hlalela pele ka mokhoa oa zig-zag
- Moeli o le mong oa moeli oa lejoe: Emela ka lehlakoreng le leng leoto le le leng, ebe le leng
Speed Drills
- Boiteko bo 5 ba morao / metso e 10/100 lekholong (e feletseng ho tloha qalong ea 4) khutlela morao. Nka sebaka sa phomolo ea metsotso e 5 pakeng tsa sete ka seng.
- 5 reps / lik'hilomithara tse 20/100 lekholong boiteko (ho feletseng ho tloha ntlha 3 ho qala).
- Boiteko bo 5 ba morao / metso e 40/100 lekholong (e feletseng ho tloha qalong ea 3).
- Litlhapi tse peli tsa metsing tse 30 li fofa ka karolo ea 100 lekholong bakeng sa ho potlakisa (ho hahiloe ho feta limithara tse 20 le ka holimo ho limithara tse 30).
Theola maikutlo
Ho fokotsa fatše u ka khona ho tsamaea ka metsotso e 10 ka lebelo le tsitsitseng, 'me u qete ka' mele o phetseng hantle. Nka nakoana ho sheba lintlha tsena tse 10 ho potlakisa ho phomola ha u se u ikoetlisa .
Tlhaloso e ka tlaase ho Koetliso bakeng sa Li-sprints le Li-Drills tse potlakileng
Le hoja lipapali tse ngata li itšetlehile ka motsoako oa lebelo le mamello, boholo ba mosebetsi o lebisa tlhokomelo.
Leha ho le joalo o etsa sohle seo u ka se khonang, haholo-holo ha ho hlokahala hore ho be le sprinting, mosebetsi o lebisang tlhokomelo ka lebelo ke oa bohlokoa.
Sesebelisoa sa lebelo se potlakileng se ka tšohloa se ka u thusa ho etsa sohle se matleng a hao, empa se lokela ho etsoa ha u se u le boemong bo botle ba 'mele, e' nile ea sebetsa ka nako e telele ka likhoeli tse 3, 'me e ka qeta metsotso e 20 ho isa ho e 30 e le bonolo. Esita le haeba o le boemong bo botle ba 'mele, ho lokela ho qojoa li-speed drill haeba u ikutloa u khathetse. Etsa bonnete ba hore o boloka foromo e ntle, cheseha ka ho feletseng pele, 'me u lumelle ho phomola ho lekaneng ka mor'a hore u cheke.
> Mehloli:
> Born, D., Zinner, C., Duking, P., le B. Sperlich. Koetliso ea Multi-Directional Sprint e Ntlafatsa Ts'ebetso-ea-Direction Speed le Boikhathollo Bochabeng ba Young Highly Trained Soccer Players> Journal ea Sports Science le Meriana . 2016. 15 (2): 314-9.
> Fernandez-Fernandez, J., Sanz, D., Sarabia, J., le M. Moya. Liphello tsa likoloi tse khethehileng tsa lipapali Koetliso kapa Koetliso e Phahameng ea Tsela e Phahameng ea Tšebeliso ea Bana Batšoantšisi ba Bacha. International Journal of Sports Physiology le Tshebetso . 2017. 12 (1): 90-98.