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Planning Strength and Speed Training For American Football
Mpira wa ku America, monganso masewera ena ambiri, uli ndi mbiri ya makochi omwe samamvetsetsa zomwe masewerawa amafuna, zomwe zimapangitsa osewera kuti azitha kuthamanga mwachangu, komanso kuchita nawo maphunziro ena omwe amasemphana ndi zomwe masewerawa amafuna. Ndi kalembedwe koyimitsa kokhazikika kwa sewerolo, ndi kusewera kwanthawi yayitali osapitilira masekondi khumi, kutsatiridwa ndi nthawi yopumula yotalikirapo, zofuna zake zili pafupi kwambiri ndi njira zamachitidwe othamanga komanso zolimbitsa thupi, kuposa masewera monga Rugby kapena Boxing, komwe pali chinthu china chofunika kwambiri chopirira. Nthawi yomweyo, masewerawa ali ndi gawo lalikulu lakuyenda kopitilira muyeso komanso malingaliro aukadaulo oti aganizire, kulibe kuthamanga koyera kapena masewera amphamvu.
Nkhaniyi iwona njira zophatikizira njira zophunzitsira liwiro komanso mphamvu zothandizira wosewera yemwe akuyang’ana kuti apititse patsogolo liwiro / mphamvu zake panthawi yamasewera a mpira. Chigawo chilichonse chidzaganiziridwa payekha. Poganizira zofunikira zosiyanasiyana za maudindo osiyanasiyana a mpira, nkhaniyi ifotokoza za kukonzekera kwa sabata wamba kwa Linebackers, Backs and Strong Safeties, ngakhale kuti malangizowa akugwiritsidwa ntchito pa maudindo ambiri kupatulapo Kickers ndi Offensive/Defensive Linemen. Ngakhale apo, zinthu zambiri zimakhalabe zofanana kwambiri ndi maudindo awa.
Maphunziro Amphamvu
Osewera ambiri a mpira waku America lero ayika kale chilimbikitso chachikulu pakuchita masewera olimbitsa thupi chifukwa izi zagogomezera kwa nthawi yayitali pamasewera chifukwa chakufunika kochulukira kwa othamanga okulirapo komanso amphamvu. Izi sizikutanthauza kuti osewera ayenera kutsatira upangiri wamaphunziro operekedwa m’magazini olimbitsa thupi, kapena kutsatira pulogalamu yophunzitsira yapa koleji. Tsoka ilo, mapulogalamu ambiri akukoleji amavutika ndi kuphweka mopambanitsa chifukwa chofuna kuyesa kuphunzitsa othamanga 40 kapena 50 nthawi imodzi m’malo. Maphunziro amtunduwu amatsogolera ku mapulogalamu osavuta, osavuta kuwongolera omwe amaperekedwa kwa othamanga, m’malo mogwira ntchito kwambiri. Mofananamo, othamanga omwe amakhulupirira kuti mapulogalamu omanga thupi amatha kupititsa patsogolo masewera olimbitsa thupi akhoza kukhala ndi kukula kwa minofu koma nthawi zambiri amawononga mphamvu ndi liwiro lotsika, komanso kuchepa kwa kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake. Kuonjezera apo, kutsindika kwa mapulogalamu olimbitsa thupi pa maphunziro kuti alephere komanso kugwira ntchito molimbika pamagulu amtundu uliwonse kumapangitsa kuti mphamvu zochepa zikhalepo chifukwa chapamwamba kwambiri, ntchito yophulika yomwe mpira umafuna.
Maphunziro a Gawani vs Maphunziro a Thupi Lonse
Osewera ambiri nthawi zambiri amatsatira ndondomeko yomanga thupi yomwe magulu a minofu amaphunzitsidwa kamodzi pa sabata ndi mphamvu zambiri. Tsoka ilo, ngakhale izi zitha kugwira ntchito nthawi zina kwa omanga thupi, osewera mpira sangathe kutengera njira iyi. Chofunikira kwambiri, njira yophunzitsira iyi imapangitsa kuti zikhale zovuta kuphatikiza maphunziro ndi zofunikira pakuwongolera zinthu zina zofunika kuti apambane mpira. Mwachitsanzo, ambiri omanga thupi amaphunzitsidwa mmbuyo, quadriceps, hamstrings masiku osiyana. Izi zikutanthauza kuti nthawi zambiri osewera sadzakhala ndi mphamvu zokwanira zogwirira ntchito zina, sprint ntchito ndi zina chifukwa cha kutopa kwakukulu kwa minofu. Kuphatikiza apo, kugawanikana kumatanthawuza kuti dongosolo lapakati la mitsempha limakhala lopanikizika nthawi zonse chifukwa chochita masewera olimbitsa thupi nthawi zonse zomwe zimapangitsa kuti munthu asamachira komanso amatha kuchita masewera olimbitsa thupi kunja kwa masewera olimbitsa thupi ndi mphamvu yofunikira.
Izi zimasiya njira ziwiri. Yoyamba ndikutengera kugawanika kwapansi / kumtunda kwa thupi ndipo yachiwiri ndikutengera pulogalamu yophunzitsira thupi lonse. Zosankha zonsezi zili ndi owalimbikitsa. Kugawa thupi m’munsi / kumtunda kumatanthauza kuti miyendo imaphunzitsidwa kawiri pa sabata kutanthauza kuti kwatsala masiku asanu kuti apume. Pokhapokha pophunzitsa miyendo pamasiku awiriwo, kuchuluka kwa ntchito kumatha kuchitidwa pamasiku ophunzitsira poyerekeza ndi njira yanthawi zonse ya thupi lonse yomwe imaphatikizapo kugunda zolemera Lolemba, Lachitatu, Lachisanu, komwe chifukwa cha kuchuluka kwafupipafupi ndikufunika phunzitsani kumtunda kwa thupi, kuchuluka kwa maphunziro a mwendo kuyenera kuchepetsedwa.
Kutengera ndi zomwe wothamanga akufunikira, kugawanika kwapamwamba / kumunsi kumakhala kothandiza kwambiri pakuwonjezera mphamvu ndi kukula kwa minofu chifukwa ambiri amavutika kuti akhalebe ndi mphamvu yofunikira pakulimbitsa thupi kwanthawi yayitali. Chitsanzo chogawanika cham’munsi/chapamwamba chingakhale motere:
Kugawanika kwa Zitsanzo za Strength Training
Lolemba
Squats 4 x 4-6
Romanian Deadlifts 4 x 4-6
Makwerero 2 x 8
Zotsatira za 2×8
Kutulutsa kwa 2 x 8
Lachiwiri
Tsitsani Bench Press 4 x 4
Hang Cleans 3 x 3
Kanikizani Mapewa 2 x 6
Zovuta 2×6
Zowonjezera za Tricep 2 x 8
Mapiritsi a Barbell 2 x 8
Lachinayi
Mphamvu Amatsuka 5 x 3
Snatch Grip Deadlifts 3 x 5
Miyendo Yamiyendo Imodzi 2 x 6
Glute Ham Kukweza 2 x 8
Miyendo Yolendewera Imakweza 2 x 10
Lachisanu
Close Grip Bench Press 3 x 5
Zovuta 3×5
Dinani Dumbell 2 x 8
Makina Okhala Pamizere 2 x 8
Zowonjezera za Tricep 2 x 12
Dumbell Curls 2 x 12
Maphunziro Othamanga
Maphunziro othamanga kwa osewera mpira akuyenera kuganiziranso mfundo yoti mipikisano ya mpira nthawi zambiri imakhala yaufupi kwambiri kuposa kuthamanga pamasewera othamanga. Panthawi imodzimodziyo zimango za osewera mpira zimakhala zosiyana ndi zomwe mumawona m’magulu othamanga kwambiri.
Nditanena izi, pulogalamu yophunzitsira liwiro la osewera mpira idzakhala ndi gawo lalikulu lolumikizana ndi la othamanga a Olimpiki koma ndi chofunikira chochepa cha mtundu wantchito yolimbikira yomwe imachitidwa ndi othamanga m’nyengo yachilimwe. M’malo mwake pulogalamu ya mpira iyenera kugogomezera kwambiri njira zofulumizitsa ndi gawo laling’ono la ntchito yothamanga kwambiri kotero kuti nthawi zina zomwe zimafunikira sprint yathunthu, wosewera amatha kusunga liwiro lake kwanthawi yayitali.
Ngakhale pali malingaliro osiyanasiyana pa momwe angaphunzitsire liwiro, njira yomwe Charlie Francis amagwiritsa ntchito[i] ndi imodzi yomwe imagwira ntchito bwino kuphatikiza mbali zina za maphunziro a mpira.
Speed Training Template ya Off-Season
Lolemba
Kutentha – 5 min general warmup
Zochita Zolimbitsa Thupi – 10 min
Kuchita masewera olimbitsa thupi – 10 min
Yambani Ntchito – 6 x 10m (Yezerani ma point 3 kapena ma point 2 ndikuchita liwiro lalikulu la 10m)
Ntchito Yothamangitsira – 6 x 20m (2 kapena 3 mfundo ndikuthamanga mpaka 20m)
Ntchito Yothamangitsira – 2 x 30m (Thamangani kuyambira poyambira mpaka 30m)
Nthawi yopuma pakati pa sprints iyenera kukhala 2-3 mins pa ntchito ya 10m, 3-5 min pa ntchito 20m, ndi 4-6 min pa ntchito ya 30m kuonetsetsa kuti kuchira kwathunthu kwapezeka.
Wowerenga wanzeru adzawona kuti ma sprints akuphatikizidwa pa tsiku lomwe zolemetsa zomwe zimakankhidwa zidzakhala zolemetsa. Malingana ndi zomwe othamanga akufunikira, amatha kuthamanga mu AM ndikuchita zolemera madzulo kapena mosiyana. Njira ziwirizi zithandiza. Chofunikira chachikulu pakuyika ma sprints tsiku lomwelo monga kuphunzitsa kulemera kwa miyendo ndikuloleza CNS yayikulu komanso kuchira kwa minofu. Kuyesera kuthamanga pamasiku osiyana (mwachitsanzo pa Tue) kumatanthauza kuti miyendo imakhalabe yotopa kuyambira dzulo lake ndikukhala ndi kupuma pang’ono musanayambe kulemera kwa miyendo. Mosiyana ndi zimenezi, kuphatikiza maphunziro olemera ndi ntchito ya mwendo tsiku lomwelo ndi chinthu chomwe makosi a sprint nthawi zambiri amalimbikitsa.
Lachiwiri
Kutentha – 5 min general warmup
Zochita Zolimbitsa Thupi – 10 min
Kuchita masewera olimbitsa thupi – 10 min
Tempo Ntchito 8-10 x 100m @60-70% liwiro
Maphunziro a tempo akuyenda mtunda wothamanga kwambiri komanso kuyenda mtunda wotsatira wa 100m. Ndikofunikira kwambiri pakuchira mwachangu (kuyambiranso zolimbitsa thupi zatsiku lapitalo), kuphunzira kuthamanga momasuka (othamanga ambiri amapsinjika kwambiri akamathamanga kwambiri), komanso kuti mukhale ndi thanzi komanso kutaya mafuta (nthawizo zimakhala zofanana pothamanga. / kuyenda, monga nthawi yogwira ntchito / yopuma mu mpira komanso muzochita zotaya mafuta monga Tabata).
Lachitatu
Ndi tsiku lina lamphamvu kwambiri lokonzekera Lachinayi, Lachitatu ndi nthawi yopuma ndi kuchira. Kuyenda kwina ndi kubowola ntchito ndikwabwino kwa iwo omwe akuzifuna.
Lachinayi
Kutentha – 5 min general kutentha
Zochita Zolimbitsa Thupi – 10 min
Kuchita masewera olimbitsa thupi – 10 min
Yambitsani Ntchito – 6 x 10m (Yezerani ma point 3 kapena ma point 2 ndikuchita liwiro lalikulu la 10m)
Kuthamanga – 3 x 20m
Kuthamanga – 3 x 30m
Liwiro Lapamwamba – 3 x 50m
Lachinayi maphunziro a sprint amaphatikizana ndi katundu wochepa kwambiri, tsiku lochita masewera olimbitsa thupi lophulika. Mipata yothamanga kwambiri imayenderana ndi zolemerazo pokhala mtunda wokulirapo ndi liwiro. Ili ndilo tsiku limene wosewera mpira adzagwira ntchito yake yothamanga kwambiri koma timapitirizabe ntchito yothamanga, ngakhale pa voliyumu yochepetsedwa, monga kuthamanga ndi chinthu chofunikira kwambiri pa mpira wa mpira komanso kuthandizira kutenthetsa thupi chifukwa cha ntchito yothamanga kwambiri. Nthawi zopumula zimatha kukhala zotalika mpaka 10min pa liwiro lapamwamba. Ntchito yomwe ikuchitika iyenera kukhala yapamwamba kwambiri yokhala ndi minyewa yambiri komanso kuchira kwa CNS pakati pa sprints cholinga cha wothamanga.
Lachisanu
Ntchito ya Tempo – 8-10 x 100m
Lero ndi kubwereza Lachiwiri
Loweruka
Kutentha – 5 min general kutentha
Zochita Zolimbitsa Thupi – 10 min
Kuchita masewera olimbitsa thupi – 10 min
Yambitsani Ntchito – 4 x 10m (Yezerani ma point 3 kapena ma point 2 ndikuchita liwiro lalikulu la 10m)
Kuthamanga – 3 x 20m
Kuthamanga – 2 x 30m
Kuthamanga Kwambiri – 2 x 50m
Liwiro Lapamwamba – 2 x 60m
Loweruka ndi tsiku limene tiyenera kukhala osangalala kwambiri. Palibe maphunziro olemetsa musanayambe maphunziro ndipo timachotsedwa kutali kwambiri ndi zotsatira za kukhetsa kwa zolemetsa zolemetsa zomwe zimachitika Lolemba ndi Lachiwiri. Pali kutsindika kwakukulu pa ntchito yothamanga kwambiri panthawiyi ndi kuwonjezeka kwa mtunda mpaka 60m. Iyi iyenera kukhala nthawi yomwe wothamanga akukhazikitsa nthawi zabwino kwambiri.
Lamlungu
Mpumulo
Kupita Pasabata
Pakadali pano ziyenera kunenedwa kuti njira yomwe yaperekedwa ndi yachitsanzo cha sabata yophunzitsira munyengo yopuma. Kulimbitsa mphamvu ndi kuthamanga kuyenera kuchitidwa nthawi ndi nthawi monga mwachizolowezi. Njira yabwino yamapulogalamu ambiri ndikuwonjezera pang’onopang’ono kuchuluka kwa maphunziro ndi mphamvu musanaphatikizepo sabata yochepetsera voliyumu ndi mphamvu kuti mulole kubwezeredwa kwakukulu ndi kuchira kwa CNS kuchitike. Kugawanika kwa 3/1 kwa maphunziro olimba omwe amatsatiridwa ndi sabata losavuta “lotsitsa” lidzathandiza kulimbikitsa kupititsa patsogolo kopitilira muyeso m’malo moyesera kuwonjezera kulemera / seti / sprints ku pulogalamuyi zomwe zidzangoyambitsa kuyimitsa.
Panthawi imodzimodziyo, zochitika zina zolimbitsa thupi ndi njira zamakono nthawi zambiri zidzaphatikizidwa kuti zipereke thupi la wothamanga ndi zovuta zatsopano koma cholinga chonse chiyenera kukhala chofanana chomwe ndikuwonjezera mphamvu ndi liwiro pa nthawi yayitali. Ngakhale zingakhale zophweka kwa woyambitsayo kuti asinthe mofulumira mu mphamvu ndi liwiro potsatira dongosolo monga momwe tafotokozera, panthawi ina ndizotheka kuti zolemera kapena ntchito zothamanga ziyenera kuchepetsedwa mu mphamvu (ngakhale kuti si ) ndikusungidwa kuti mtundu wina ukhale ntchito ugogomezedwe.
Othamanga ambiri a 100m nthawi zambiri amachoka pa pulogalamu yomwe kuwonjezereka kwa mphamvu kumagogomezeredwa m’nyengo yozizira kupita komwe kumangophunzitsidwa zolimbitsa thupi kokha kuti chidwi chonse chiperekedwe ku ntchito yothamanga kwambiri m’miyezi yachilimwe.
Zachidziwikire, kwa osewera mpira waku America, atha kukhala ndi malingaliro osiyana pa zomwe zikuyenera kutsindika koma chowona ndichoti dziwani kuti mphamvu kapena kuwongolera mwachangu munyengo sikungatheke, wosewerayo akuyenera kuyang’ana pulogalamu yake yophunzitsira yomwe simasewera ndikuwona. kusintha komwe amayenera kugwira ntchito kwambiri. Kenako, amatha kugwira ntchito yothamanga kwambiri kapena yocheperako monga momwe iyeyo ndi gulu lake lophunzitsira akuwonera. Kwa wothamanga wamphamvu yemwe ali ndi liwiro lochepa izi zingatanthauze kuchepetsa kuchuluka kwa ntchito yake yolemetsa pamasiku ake ophunzitsira ndi liwiro la maphunziro poyamba pa tsiku la maphunziro, pamene CNS ndi dongosolo la minofu limakhala labwino kwambiri. Kumbali ina, wothamanga wopanda mphamvu, wothamanga angafune kuchita ntchito yochepa yothamanga ndi kuwonjezera mphamvu yake yolimbitsa thupi kuti athe kukweza mphamvu zake mofulumira.
Zinthu Zina
Zinthu zina zambiri kuposa momwe wothamanga amapangira maphunziro ake ndi ofunikira kuphatikizapo kuyendetsa kayendetsedwe kake, kuthandizira zakudya, zowonjezera, kuchira ndi kukonzanso njira, ndi ntchito zamakono. Ngakhale kuti izi zapitirira malire a nkhaniyi, chinthu chilichonse chiyenera kuchitidwa mosamala. Chonde onaninso zolemba zina patsamba lino kuti muwerenge zambiri.
[i] Charlie Francis Training System (1992)
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