Η προπόνηση ενός ποδοσφαιριστή – Βασικές ασκήσεις για να βελτιώσει την απόδοσή του

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Η προπόνηση ενός ποδοσφαιριστή – Βασικές ασκήσεις για να βελτιώσει την απόδοσή του

[/fusion_title][fusion_text] Οι προπονήσεις ενός ποδοσφαιριστή υψηλού επιπέδου είναι σκληρές. Εξίσου σημαντικές με αυτές που κάνει μαζί με τους συμπαίκτες του μέσα στις τέσσερις γραμμές του γηπέδου, είναι και αυτές στο γυμναστήριο. Για τον λόγο αυτό, χρειάζεται έναν καταρτισμένο γυμναστή, ο οποίος θα τον βοηθήσει να βελτιώσει όλες τις πτυχές του παιχνιδιού του και να κάνει το βήμα παραπάνω.

ΓΙΝΕ SPORTS TRAINER ΠΑΡΑΚΟΛΟΥΘΩΝΤΑΣ ΤΟ ΣΕΜΙΝΑΡΙΟ ΤΗΣ BASE TRAINING

Βασικά στοιχεία που θα πρέπει να υπάρχουν σε ένα ασκησιολόγιο το οποίο είναι φτιαγμένο ειδικά για επαγγελματίες ποδοσφαιριστές, είναι:

  • οι πλειομετρικές ασκήσεις και οι ασκήσεις ισορροπίας,
  • η ενδυνάμωση των προσαγωγών, των οπίσθιων μηριαίων και του κορμού,
  • το ασκησιολόγιο που ενισχύει την εκρηκτικότητα,
  • οι ασκήσεις δύναμης, καθώς και
  • οι ενεργητικές διατάσεις.

PERSONAL TRAINING CERTIFICATION

Παρακάτω ακολουθεί ένα ολοκληρωμένο πρόγραμμα προπόνησης, ειδικά σχεδιασμένο για έναν ποδοσφαιριστή.

  1. Ισορροπία σε bosu – Κρατάμε τη στάση για 10 δευτερόλεπτα, 3 σετ
  2. Κουτσό δεξιά – αριστερά σε γραμμή – 3 σετ, 10 επαναλήψεις
  3. Σανίδα με στήριξη στους αγκώνες και άρση ποδιού εναλλάξ – 3 σετ, 15 επαναλήψεις
  4. Πλάγια σανίδα, ισομετρικά – Κρατάμε τη στάση για 20 δευτερόλεπτα, 3 σετ
  5. Άρσεις λεκάνης – 3 σετ, 15 επαναλήψεις
  6. Sprints με αντίσταση από λάστιχο – 10 δευτερόλεπτα, 4-6 σετ
  7. Box jumps – 4-6 σετ, 8 επαναλήψεις
  8. Dead-lifts με μπάρα – 3 σετ, 12-15 επαναλήψεις
  9. Push-ups – 3 σετ, 12-15 επαναλήψεις
  10. Κλειστή κωπηλατική στους ιμάντες αιώρησης (TRX) – 3 σετ, 12-15 επαναλήψεις
  11. Πιέσεις ώμων – 3 σετ, 12-15 επαναλήψεις
  12. Sit-ups – 3 σετ, 15-20 επαναλήψεις

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