Cosa accade nei 90′. La corsa lenta serve?
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Vediamo cosa accade nei 90′, il nostro modello prestativo. E riflettiamo sull’utilità della corsa lenta nei calciatori.
Soprattutto qualche anno fa molti allenatori facevano fare km su km di corsa lenta intorno al campo, per fare “fiato”. Partiamo dal presupposto che gli allenamenti servono per prepararsi alla domenica, la partita deve essere il nostro modello prestativo.
Cosa accade durante i 90′?
Vediamo cosa succede in partita. I giocatori percorrono in media 10-12 km. Il pallone rimane nei piedi del calciatore per poco tempo, 2’ solamente, confronto ai 60-65’ di tempo effettivo. 2200-2400 metri vengono eseguiti a velocità sostenuta > 15-18 km/h. 850-950 metri a velocità maggiore di 19 km/h e 250-350 metri sono ricoperti in sprint con velocità oltre i 25 km/h. Vengono effettuati dai 30 ai 60 scatti di 10-15 metri. Gli scatti coprono distanze che vanno dai 4 fino ad un massimo di 25 metri.
I giocatori in 90’ cambiano passo moltissime volte, si parla di oltre 1000 variazioni di velocità!
In più possiamo aggiungere che ogni ruolo è diverso, gli esterni fanno più km, i difensori centrali e gli attaccanti fanno meno km ma più scatti. I centrocampisti corrono molto ma con meno cambi di passo, insomma il discorso è ampio.
In partita non si corre mai lentamente per molti minuti
Non capita mai di correre a passo continuo per decine di minuti, quindi perché fare delle cose poco allenanti? Non sono di certo contrario al percorrere le famose distanze, 1000 metri, 600 metri, 300 metri e via dicendo, sono molto utili per migliorare la capacità di estrazione di ossigeno, per migliorare la potenza aerobica. Nel peggiore dei casi queste distanze ci impegnano per 20 minuti al massimo, ma ad alta intensità!
Sono contrario però nel fare corse lente “imballanti” e a mio avviso inutili. La corsa lenta per più di 20 minuti è risaputo che rallenta, le fibre bianche allenate per tempi prolungati sulla resistenza mutano e si trasformano in rosse, inoltre i numerosi appoggi eseguiti lentamente a livello muscolare portano stanchezza all’atleta. Ragioniamo anche su cosa accade nella corsa lenta: sono un susseguirsi di balzi e sovraccarichi sugli arti inferiori, quindi anche il proporre 10 minuti di corsetta per sciogliere, a livello muscolare è poco sensato!
C’è da dire anche che il tempo per allenarsi è poco, credo sia più utile riscaldarsi o eseguire esercizi a bassa intensità con il pallone, per migliorare i gesti tecnici. Nei nostri allenamenti cerchiamo di allenare la parte atletica il più possibile con il pallone, questo non significa togliere la parte a secco, significa correre a secco solo quando necessario.
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