Lavoro di agilità
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Vi propongo un lavoro di agilità abbinato a gesti tecnici come passaggio e conclusione in porta (senza calciare forte). Questa esercitazione è molto semplice e divertente, può essere proposta anche come riscaldamento quando le temperature non sono rigide.
Secondo alcuni preparatori, come Roberto Sassi, che io personalmente ammiro molto, bisogna concentrarsi molto su esercizi di corsa in sprint. La maggior parte degli infortuni accadono proprio nella fase di massima velocità, quando le fibre muscolari svolgono uno sforzo importante. Abituare i calciatori a numerosi sprint in settimana dovrebbe aiutare a prevenire gli infortuni, soprattutto ai flessori. Mi trovo d’accordo con lui e lo abbiamo visto parlando di velocità e rapidità.
Ho avuto modo di seguire gli allenamenti della Juventus lo scorso anno, e molti esercizi proposti erano di velocità, agilità e coordinazione. Non è una verità assoluta solo perchè lo fa la Juventus, ci sono diverse scuole di pensiero. La cosa importante è avere un’idea e portarla avanti, o meglio scegliere la linea da percorrere in base alle caratteristiche della squadra. Non possiamo permetterci di scopiazzare un po’ tutti e proporre ogni settimana lavori totalmente diversi. Gli atleti devono abituarsi, se propongo questi lavori una volta ogni tanto non avrò nessun beneficio, anzi è probabile che affaticherò gli atleti perchè non abituati a lavori simili. Se invece propongo abitualmente lavori di agilità, coordinazione e velocità questa può diventare un’arma importante nella prevenzione infortuni e i miei calciatori saranno brillanti.
Come si svolge questo lavoro di agilità
Dopo la premessa iniziale vediamo nello specifico la proposta di oggi. La partenza sarà dietro la sagoma, i calciatori possono partire uno dietro l’altro mantenendo le giuste distanze per permettere al compagno di eseguire l’esercizio. Il mister (quello vestito di nero) fa compiere 3 gesti tecnici al calciatore, usando la sagoma come avversario. I gesti tecnici possono essere i classici stop e passaggio di interno, o collo piede, oppure l’allenatore può richiedere qualche gesto specifico come l’anticipo o lo stacco di testa. Dopo questi gesti tecnici il calciatore andrà alla massima velocità sul conetto giallo e poi in agilità tra le aste blu svolgerà il più classico degli slalom senza palla. Dopodichè, cambio di direzione sul conetto e tiro di precisione nella porticina, con il pallone che sarà già in posizione accanto al conetto. Il calciatore recupera il pallone e lo posizionerà accanto al conetto giallo, per permettere al compagno successivo di svolgere l’esercizio.
Quando proporre questo esercizio
Questa esecuzione rapida può essere fatta se gli atleti sono già caldi dopo il riscaldamento, nel caso in cui questo sia il riscaldamento, sia i gesti tecnici, sia i momenti di rapidità saranno svolti con calma. Questo lavoro di agilità può essere svolto tot volte in base al giorno, all’obiettivo, e come sempre in base alla condizione dei calciatori.
Possiamo proporlo in qualsiasi giorno, anche il venerdì a patto che gli scatti vengano conteggiati a dovere, come quando proponiamo la “rapidità”. Il martedì o mercoledì possiamo andarci più pesante con le ripetizioni, il venerdì o sabato dobbiamo fare più attenzione.
Il recupero tra un giro e l’altro deve essere di almeno 45 secondi. Organizzando bene il lavoro con più postazioni, e con 4-5 atleti per postazione possiamo avere un lavoro continuo senza pause. Non dobbiamo avere necessariamente 4-5 allenatori, l’allenatore (colui che passa il pallone e fa eseguire i gesti tecnici) può farlo un compagno, magari il penultimo della fila.
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