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صفحه نخست فــــــــــو تــبــــــــا ل اصول تمرينات آمادگي در فوتبال (2)

اصول تمرينات آمادگي در فوتبال (2)

پست الكترونيكي چاپ پي دي اف
 

  در قسمت قبلي اين مطلب گفتيم كه بازيكنان براي انجام يك تمرين مفيد بايد شرايط يك مسابقه را شبيه سازي كنند تا تمرينات انجام شده باعث اعتماد به نفس و آمادگي ذهني آنها در انجام مهارتهاي فردي و گروهي در طول يك مسابقه گردد .شايان ذكر است كه هر پست در فوتبال با وجود شرح وظايف تعريف شده در آن نيازمند آمادگي جسماني مختص به خود است ، بطور مثال در سيستم چهار دفاع خطي براي مدافعان كناري نياز به استارتهاي بلند و 60-70 متري بيشتر احساس مي شود و براي هافبكهاي مياني استارتهاي كوتاه20-30 متري و چرخش هاي  ناگهاني محسوس است . بازيكنان فوتبال مي توانند مسافت بين 10 تا 13 كيلومتر را در طول جريان يك مسابقه بدوند . 

مدافعان مياني 8 تا 10 كيلومتر .

مدافعان و هافبكهاي كناري 9 تا 12 كيلومتر .

هافبكهاي مياني 11 تا 13 كيلومتر .

مهاجمان 9 تا 10 كيلومتر .

 5 تا 6 كيلومتر بصورت راه رفتن و دويدن آرام .

 2.5 تا 3.5 كيلومتر دويدن با سرعت متوسط و بالا .

 1.5 تا 2.5 كيلومتر دويدن شديد در آستانه بي هوازي بازيكن .

 600 تا 1200 متر دويدن بسيار سريع .

 300 تا 400 متر دويدن به سمت عقب .

 150 تا 200 بار انجام مهارتهاي فردي .

 15 تا 30 بار پرش . 30 تا 50 بار مقابله تك به تك .

 بين 15 تا 30 ثانيه بازگشت به حالت اوليه بين فعاليتهاي شديد .

 بين 30 تا 70 ثانيه يا بيشتر تماس باتوپ  كه البته اين مورد بستگي به موقعيت بازيكن در زمين بازي دارد .

 در فوتبال اصل آمادگي جسماني تبديل به يك علم اجتناب ناپذير شده است و براي اينكه يك فوتباليست بتواند در سطوح بالا بازي كند بايد خود را در سطح بالايي از آمادگي جسماني نگاه دارد چون اين امر به تنهايي موجبات آمادگي ذهني يك بازيكن فوتبال را فراهم مي سازد كه آمادگي ذهني نيز از عوامل مؤثر حضور وي در سطوح بالا مي باشد .گفتني است توپ و برقراي ارتباط بازيكن با آن از نكات حائز اهميت است زيرا در نهايت يك بازيكن با آمادگي جسماني كامل مي بايست مهارتهاي خود را در زمين مسابقه با توپ به نمايش بگذارد و در غير اينصورت آمادگي جسماني بدون تواناي انجام مهارت باتوپ كمكي به بازيكن فوتبال نخواهد كرد .امروزه و در فوتبال كنوني مربيان نسبت به انجام تمرينات باتوپ بسيار حساسند و به همين دليل در صد قابل توجهي از تمرينات تيم را با توپ طراحي مي كنند .

 در اينجا شما با مثلث طلايي آمادگي جسماني  آشنا مي شويد .

 1 –  استقامت2 -  سرعت3 -  قدرت 

حال شما مي توانيد با در نظر گرفتن اين سه مورد در صد آمادگي جسماني خود را بسنجيد .

این آدرس ایمیل در مقابل هرزنامه ها محافظت می شود. برای مشاهده آن ابتدا باید جاوا اسکریپت را فعال کنید.

 

آخرين ويرايش : سه شنبه, 25 خرداد 1389 07:47  

ملکـــهای فــروشــی

متل قو ( سلمانشهر)

فهرست اصلی


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منـاطق سـلمانشهـر


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لینکهای سلمانشهر


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خرید و فروش


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ورود سایت

آخرین خبر


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نظرسنجی

تا حالا به سلمانشهر مسافرت کرده اید؟
 

اوقات شرعی

 
يكشنبه
1399
خرداد
11
 

مطالب پر بیننده


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