Pillole di preparazione atletica: la velocità

Posted on ottobre 23, 2009 
Filed Under 2-Preparazione Atletica, Velocità

animazione-corsa3

I mezzi più usati per allenare la velocità:
-sprint semplici in linea utilizzando distanze comprese tra i 15 e 50 metri,
-gli skip,
-sprint combinati in percorsi

Il tempo di lavoro non deve mai superare i 7 secondi e il recupero tra una ripetuta e l’altra deve essere sempre completo : circa 8-10 volte il tempo di lavoro.

Esempio di una seduta di allenamento impostando il lavoro di preparazione atletica a secco o tecnico della settimana in questa maniera:
Martedì=potenza aerobica
Mercoledì=forza
Giovedì=resistenza lattacida
Venerdì= velocità-rapidità

Venerdì: prima , seconda e terza settimana
obiettivo: miglioramento della velocità

13′ riscaldamento
5′ stretching
10 rip. skip+ allungo 10 metri
10′ schemi tattici
20′ partitina campo ridotto
al termine del primo tempo 5′ di  schemi su punizione o calci d’ angolo o ripartenze
1×5 rip. 15 metri con partenza in varie maniere
1×5 rip. 15 metri utilizzando esercizi di psicocinetica

10′ PUNIZIONI: solo i giocatori addetti alle punizioni di prima o di seconda

10′ tattica – solo i difensori:  i movimenti difensivi in base a come gioca la squadra avversaria

Comments

3 Responses to “Pillole di preparazione atletica: la velocità”

  1. Francesco on ottobre 24th, 2009

    Grazie!

  2. flavio on agosto 5th, 2010

    qualche esercizio di pscicocinetica nme lo puoi suggerire o far vedere? ciao e grazie

  3. admin on agosto 13th, 2010

    Ciao Flavio…per il momento non ho ancora inserito degli esercizi di psicocinetica….ma lo farò…

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