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La Preparazione del saltatore con l'asta - III parte

La preparazione del Saltatore con l’Asta – III Parte

Microciclo I° speciale (ideale) dal 27/12 al 31/1

lunedì

martedì

mercoledì

giovedì

venerdì

sabato

domenica

Tecnica di salto con l’asta

+

Velocità

Tecnica di corsa

+

Corsa sul ritmo

+

Velocità

Corsa sul ritmo

Condiz. generaleCrossSauna e massaggio

Tecnica di salto con l’asta

+

Velocità

 

Tecnica di corsa con ostacoli o asta

+

Ginnastica forza

+

Corsa sul ritmo

Condiz. generale, crossFlessibilità e postureEserc. addominali e dorsali, piedi, sauna e massaggi

 

riposo

Forza esplosiva e reattiva

+

Tecnica di corsa

Recupero

Fisioterapia

Riposo

Forza esplosiva e reattiva

+

Tecnica di corsa

RecuperoFisioterapia Riposo

riposo

Principali mezzi di allenamento utilizzati:

Preparazione tecnica:

  • Scuola di asta come controllo
  • Entrate con rincorsa completa
  • Salti con rincorsa media e completa

Preparazione della corsa:

  • Esercizi tecnica della corsa e rapidità nel riscaldamento (mantenimento)
  • Corsa lanciata max velocità
  • Prove ripetute (80 – 120)
  • Accelerazioni con partenze dai blocchi
  • Corsa fra ostacoli 5/7 passi di intervallo
  • Corsa in discesa

Preparazione corsa con l’asta:

  • Sviluppo della velocità di corsa con l’asta (tratti lanciati)
  • Rincorse con l’asta in pista
  • Corsa con l’asta appesantita

Preparazione della forza generale:

  • Forza max ed esplosiva
  • Forza elastico-reattiva

Preparazione della forza speciale:

  • Esercizi di salto con leggero sovraccarico
  • Salti in condizioni facilitate

Balzi:

  • Balzi fra ostacoli (reatt.)
  • Balzi successivi con max ampiezza (anche con prerincorsa 4/6 passi)
  • Corsa con 1 gamba

Ginnastica:

  • Ginnastica forza ed acrobatica in forma dinamica
  • Esercizi specifici agli attrezzi

Preparazione complementare e preventiva: mantenimento

I° periodo agonistico

Gli obiettivi in questo periodo saranno:
1)   mantenimento della forza specifica
2)   ottimizzazione della tecnica del salto completo
3)   ottimizzazione della velocità e suo utilizzo nella rincorsa.

(di Fabio Pilori) Programmazione Cadetto (14 anni) La progettazione stagionale dell’allenamento per atleti in questa fascia di età non può ignorare una serie di fattori cosiddetti “esterni” (la scuola, i trasporti, la famiglia, ecc..)  che impongono scelte obbligate all’organizzazione della vita sportiva dell’atleta. A ciò va aggiunto che non sempre…

Review Overview

La preparazione del Saltatore con l'Asta - III Parte

La preparazione del Saltatore con l'Asta - III Parte

User Rating: 5 ( 1 votes)
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