La forza nel calcio. Unico mezzo di prevenzione infortuni
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Allenare la forza nel calcio è molto importante. Bisogna seguire le stesse regole della forza in palestra. Non bisogna pensare che dato che stiamo parlando di calciatori bisogna allenarsi con metodi particolari. Possiamo parlare di potenza ma non possiamo storpiare la realtà con teorie assurde come purtroppo ci tocca sentire ogni tanto. Ad esempio alcuni parlano di allenare i calciatori professionisti con elastici, oppure con esercizi a corpo libero.
Personalmente lo trovo assurdo, non è forza quella fatta senza un sovraccarico (a meno che non si tratti di pistol squat o esercizi simili a livello di difficoltà neurale e muscolare). La potenza prevede carichi più bassi rispetto alla forza massima. Si utilizzano carichi intorno al 60-65% 1 RM e si effettuano poche ripetizioni in modo esplosivo (4-6 ripetizioni).
La forza non rallenta.. Anzi
Molti preparatori non fanno usare i sovraccarichi perché sono convinti che rallenti l’atleta, la verità è che tutti gli atleti d’elite utilizzano eccome i sovraccarichi! La velocità è data dalle fibre muscolari che si contraggono, più un muscolo è forte e più fibre si contraggono più sarò veloce. Ovvio che se da 70 kg passo a 90 kg avrò un rallentamento, ma se mantengo il peso corporeo e aumento i carichi durante gli allenamenti avrò solo benefici.
La forza fatta fare da molti preparatori per me è un semplice lavoro leggero di pre-attivazione. Abbiamo un po’ di pliometria (balzi rapidi con appoggio a terra inferiore a 0,2 secondi), un po’ di isometria (fermo in posizione, non avrò dinamicità), un po’ di balzi, tavolette propriocettive ed esercizi a corpo libero. Ci sta come scarico, ma non è forza!
Combinare la forza con la velocità
Quando effettuiamo dei cambi di direzione avremo un carico importante per i muscoli, perché piego e spingo cambiando direzione. Avrò dunque un carico, quindi si può integrare il lavoro di forza e i lavori di “prevenzione” con degli sprint e/o con cambi di direzione. Un esercizio che mi piace molto è lo squat, poche ripetizioni, con sprint immediato sui 15 metri.
Serie, ripetizioni e recuperi
Il numero di serie, i recuperi (lunghi per allenare la forza massimale, più brevi se voglio allenare la forza resistente) e le percentuali di carico devono essere le stesse della forza classica. Ovviamente se eseguo un esercizio leggero non devo recuperare 3 minuti ma posso scendere anche a 40-60 secondi. Fare tutto a circuito senza recupero non è allenante per la forza massima o esplosiva, è allenante per quella resistente.
Quando allenare la forza
La forza, così come la velocità e la rapidità va effettuata all’inizio della seduta subito dopo un adeguato riscaldamento, perché è un’esercitazione “di brillantezza”. Si recupera in 48-72 ore quindi l’ideale è inserire una seduta di forza il mercoledì o comunque lontano dalla partita, e dalla partita precedente. Lontano dalla partita successiva perchè dobbiamo dare il tempo agli atleti di “smaltire” il lavoro.
Lontano dalla partita precedente perchè dobbiamo dare il tempo agli atleti di “smaltire” il carico della domenica. Una seduta di forza intensa il lunedì e in certi casi il martedì è poco produttivo perchè non ci sarebbe brillantezza e il rischio infortuni sarebbe alto.
Dobbiamo fare molta attenzione a non inserire nelle sedute di allenamento vicine alla competizione, esercizi che richiamano la forza. Anche se non stiamo allenando questa capacità si possono avere degli strascichi la domenica. Ad esempio i tiri in porta, oppure i cambi di direzione, oppure esercitazioni intense di possesso o partitella sullo stretto.
In che cosa consiste la prevenzione agli infortuni?
Si tratta di lavori utilizzati per rinforzare la muscolatura e le articolazioni, per limitare gli infortuni muscolari. Capita spesso di vedere esercizi fatti con elastici, tavolette o esercizi leggeri a corpo libero. Personalmente credo che questi esercizi debbano essere un extra, fatti al di fuori dagli orari di allenamento. Non sono impegnativi e non creano problemi per le sedute successive.
Trovo poco sensato perdere 20 minuti, magari quando abbiamo solo 3-4 allenamenti a disposizione, per fare della propriocezione blanda oppure utilizzare degli elastici. Basti pensare che molte volte bisogna scegliere quale abilità tralasciare nel microciclo di allenamento, perchè non si riesce ad allenare tutto. Se proprio vogliamo possiamo dedicare 5-10 minuti prima di ogni allenamento per esercizi simili e concentrarci sulle cose realmente efficaci.
Quindi trascuriamo la prevenzione?
Assolutamente no, trascuriamo la finta prevenzione. Il muscolo si rinforza facendo forza, lo dice la parola stessa. Ad un corso un noto professore mi disse: “il muscolo è una bestia non pensante, lui si contrae, non sa che esercizio sta facendo!”. Questa frase non è banale come sembra. Il muscolo si contrae in base a stimoli che riceve.
Si contrae con un movimento che lo attiva, migliora con un carico che gli si da. Lui non sa se si sta contraendo perché si trova su una tavoletta propriocettiva o se sta facendo un esercizio o se sta correndo. Si contrae e basta. Quello che fa la differenza è il carico che gli diamo (poi l’esecuzione, le ripetizioni ecc..). Ecco che capiamo bene che di preventivo c’è proprio poco nel fare degli slanci con un elastico o una leg extension a carico praticamente nullo.
Diverso è il discorso per le tavolette propriocettive, a mio avviso molto utili per migliorare la propriocezione, “l’equilibrio”. Per questo motivo dico di fare lavori su tavolette e bosu sì, ma prima di allenamento, in modo da dedicare il tempo di allenamento ad altre componenti. Un muscolo forte difficilmente si infortunerà, un muscolo debole più facilmente. Dobbiamo ragionare su quante ore di allenamento abbiamo a settimana, quali sono i nostri obiettivi e su cosa serve lavorare maggiormente, possiamo permetterci 20 minuti di lavori che possiamo ritenere di “pre-attivazione” e niente più?
Il mio metodo di lavoro
Come detto prima credo che la forza sia l’unica arma contro gli infortuni muscolari, cercheremo di rendere il muscolo più forte. Inseriamo esercizi propriocettivi prima di ogni allenamento, sono sufficienti 5 minuti, giusto per le caviglie e limitare i danni in caso di distorsioni lievi. Fare mobilità nella prima seduta settimanale è importante per riattivarsi dopo le fatiche domenicali e per migliorare la mobilità. Sono un promotore dell’allungamento muscolare a fine seduta, lo stretching ritengo sia molto utile. Un muscolo rigido è a rischio infortunio, per quanto possa essere forte. Serve elasticità e mobilità.
In definitiva, se vogliamo rinforzare i muscoli dobbiamo utilizzare carichi importanti, esercizi leggeri sono praticamente inutili. Le tavolette possono essere utili per un discorso di propriocezione e mobilità caviglie. Lo stretching dopo allenamento è utile a recuperare e a rendere il muscolo più elastico.
Puoi dare un’occhiata al mio canale YouTube dove ci sono molti video di esercitazioni da fare senza particolari attrezzi.
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