足球训练丨五个适合足球运动员的增强式训练方法 - 专项训练 - 联合体育网 -
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[身体训练] 足球训练丨五个适合足球运动员的增强式训练方法

足管  管理员 | 2019-5-14 07:25:53 | 显示全部楼层 | 阅读模式
大家好,今天我们分享五个适合足球运动员的增强式训练方法,希望大家喜欢!

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今天给大家带来每个足球运动员都必须要进行的五个增强式训练,这些训练你只要你坚持训练几回就能感受到他带给你的好处,下面我们一起看看有哪五个训练:


训练1:弓步跳

第一个训练是弓步跳,它是一个力量训练,主要提高我们单腿的力量,在足球中这一点非常重要,因为大多数的动作都是用一条腿完成的。


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图1-弓步跳示范

这个训练还能提高我们的身体稳定性,每次我们以弓箭步的姿势落地,都要保持好,以便能够立刻进行下一次跳跃。每一次跳跃都要给地面更大的力量,尽可能将我们推起得更高。


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图2-将自己推的更高

双腿交替跳跃就像剪刀开合,我们也可以每次都用同一个姿势用同一只脚落地,用一条腿完成所有的训练。然后再换腿重复同样的动作。


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图3-单腿同一姿势跳跃

训练的组数和次数取决于你的目标,看我们更倾向于力量、耐力还是有氧运动,如果更倾向于力量训练,每条腿5-8次,做3-4组。



训练2:横向跳箱

第二个训练是横向跳箱训练,这个训练需要一个箱子或者平台供你跳跃,如果没有,我们也可以创造一个,楼梯或者其他平台都可以,不管慎用只要能用就好了。


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图4-横向跳箱

尽全力做好横向跳箱训练对运动员来说非常重要,因为在比赛中我们不仅仅只向前直线跳跃或者向上跳跃。这个训练只是在正常的跳箱训练中加入了一点变化,是一项非常必要的训练。


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图5-非常必要的训练

所有的这些增强式训练都要以最大力量蹬地,尽可能跳得更高,所以每一次都要不断挑战自己,让自己跃起得更高。


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图6-最大力量跳跃

这个训练的次数和组数完全取决于我们的训练目标,建议箱子或者平台的每一侧跳4-6次,总共做3-4组。



训练3:滑冰跳跃

接下来的这个训练是滑冰跳跃,它是锻炼横向跳跃能力很好的训练方法,我们只用一条腿交替跳跃。它同时也能提高我们的稳定性,因为在进行下一次跳跃之前,我们要单脚抓地,我们不能太强调这一点,因为所有的这些加强型练习都不只是一种训练。


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图7-滑冰跳跃训练示范

在做滑冰跳跃时,把一只脚蹬地滑到另一边,并稳定着陆,或者不断挑战自己力争跳得越高越远越宽越好,同时还要确保以及每一次都竭尽全力更快更强更有爆发力。


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图8-落地要稳

这个训练中稳定性的元素非常棒,不要利用惯性来回跳跃,那就是失去意义了,所以大家务必要关注每次跳跃后的落地,这个训练建议大家做3-4组,每组每条腿10-12次。


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图9-不要盲目跳跃



训练4:膝盖跳箱训练

第四个是跳箱训练,但是比较特别,我将给大家介绍的是膝盖跳箱训练,跳箱训练是提高基本运动能力和基本力量输出的一项绝佳的方法。


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图10-膝盖跳箱训练

训练过程也很容易追踪,膝盖跳箱训练和普通跳箱训练类似,只是要从膝盖开始发力。我们要用臀部和上半身发力,直到我们的脚,当脚着地以后,要立刻爆发跳起。


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图11-臀部和上半身发力

这就要求身体动作要更快,并真正运用那些快速收缩的肌肉纤维,整个过程是从膝盖到脚,然后再从脚发力跳起,但是如果我们还不能完全适应膝盖跳箱,那么也可以自由发挥,根据自己的意愿进行调整。


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图12-运用快肌

自由发挥可以是双脚起跳或者单腿起跳单腿落地,或者大腿起跳双腿落地,或者双腿起跳单腿落地等任何我们想要的训练。


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图13-变换训练形式

所有这些训练我们都更关注它们增强力量的方面,试着不断挑战自己,每一次都要跳得更高。建议做4-6组,每组3-5次。



训练5:连续跳跃训练

最后一个是连续跳跃训练,这是一个水平方向的力量训练,而不是垂直方向的,现在我一般喜欢双脚起跳,双脚落地,并将它们连起来,一落地立刻进行下一次起跳,每次落地要稳,要花点时间在稳定性上。


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图14-连续跳跃示范

这个训练我们也可以单腿起跳单腿落地,进行任何我们想要的调整。


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图15-单腿起跳示范

同样地,这个训练的重点在力量上,所以要发力,每次跳得越远越好,每一次训练都要比上一次更好,尽管随着训练深入,这会越来越难,建议做4-5组,每组4-6次。


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fnfe53  球员 | 2019-6-19 01:25:06 | 显示全部楼层

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《铜川日报》发挥其传播速度快2019年06月19日2019/6/19 9:25:04
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复合云  球员 | 2019-6-20 06:08:07 | 显示全部楼层

主题 0|帖子 16|积分 368

之后网站发生了神奇的变化2019年06月20日2019/6/20 14:07:48
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fnfe53  球员 | 2019-6-24 10:02:22 | 显示全部楼层

主题 0|帖子 41|积分 436

  、手摇纸扇、捧哏丢包的书卷气2019年06月24日2019/6/24 18:02:32
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