Il riscaldamento in palestra e nel calcio
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Come deve essere eseguito un buon riscaldamento?
Innanzitutto dipende dalla disciplina e dipende da cosa dovremo andare a fare, come sempre quindi dobbiamo farci delle domandine. Devo fare un allenamento di forza? Di resistenza? Mi sto preparando per una partita? Andiamo con ordine, partiamo dalla palestra.
Riscaldarsi in palestra
Ai miei clienti dico sempre che il riscaldamento è soggettivo, ognuno deve scaldarsi come crede, io mi permetto di dare semplici suggerimenti. Nel caso della sala pesi, mi scalderò con carichi graduali ma con le ripetizioni che andrò a fare. Se ho una seduta improntata sulla forza non ha senso eseguire 20 ripetizioni per scaldarmi, perché non mi sto preparando per lo sforzo che andrò a fare, sto sprecando solo energie. Io consiglio di scaldare tutti i gruppi muscolari, soprattutto le spalle, senza affaticare ovviamente.
Il riscaldamento non deve stancare, serve solo a portare il corpo in temperatura e renderlo pronto per ciò che andremo a fare. Così in sala pesi farò un pochino di mobilità e andrò a mettere gradualmente peso sul bilanciere. Consiglio di fare sempre almeno una serie di lat machine, con 6-8 ripetizioni, una decina di piegamenti sulle braccia e una serie di spinte in alto con i manubri, per poi andare sullo specifico (se ho panca piana sulla scheda farò panca piana con meno peso fino ad arrivare al carico che mi serve, se ho squat stesso discorso ecc..)
Riscaldamento pre-partita calcio
Riguardo i calciatori per il riscaldamento pre partita il discorso è diverso, logicamente. Il riscaldamento avrà una durata di 15-20 minuti, dipende dalla temperatura esterna anche. In caso di freddo magari inseriremo una parte leggermente aerobica di 5 minuti, sempre con recuperi adeguati. Il riscaldamento classico prevede una parte iniziale leggera, io consiglio 5 minuti facoltativi dove i giocatori svolgono aperture, chiusure e andature a scelta. Obbligare un atleta a fare una andatura o a correre per 10 minuti consecutivi può essere controproducente, perché come detto prima il riscaldamento è soggettivo. C’è chi ha bisogno di andare a fare un lavoro continuativo, chi ha bisogno di pause, chi ha bisogno di partire più o meno piano e via dicendo.
Possiamo proporre un’esercitazione breve tecnica o di attivazione mentale ma saranno i giocatori a deciderlo, sono loro che scenderanno in campo, e bisogna che ognuno trovi la giusta concentrazione.
Il secondo step potrà prevedere delle andature classiche (5-6 andature con leggero allungo di 10 metri con recupero adeguato) e successivamente 2-3 fasi di possesso palla della durata di 1’/1’30”, partendo lentamente per poi andare ad alzare i ritmi.
Il terzo step prevede della rapidità classica, 5-6 scattini combinati con la classica scaletta può essere una soluzione. Dopodiché ogni giocatore svolgerà quello di cui ha bisogno, ci sarà chi farà qualche lancio con il compagno, chi farà qualche scattino, chi farà un lavoro per spezzare il fiato, chi calcerà in porta. Insomma l’obiettivo è non stancare l’atleta e renderlo attivo mentalmente, pronto a scattare e a giocare.
Fare un esercizio di forza nel riscaldamento pre-partita
Fare un esercizio di forza prima di una partita oltre al classico riscaldamento sta diventando una usanza sempre più comune. Il titolo è fuorviante, sappiamo bene che la forza si allena in un certo modo e necessita di 48-72 ore di recupero. Non ci mettiamo sicuramente a fare mezz’ora di squat e stacchi.
Prima di una gara, si eseguono degli esercizi di rapidità, e si cerca di attivare il cervello giustamente. Dobbiamo attivare anche le fibre muscolari e la capacità di contrazione. Fare due squat con carico importante 80-90% 1RM attiva il sistema neuromuscolare. Non si eseguono sforzi massimali da qualche giorno, probabilmente dal mercoledì che si è svolto l’allenamento di forza, ecco che un richiamo di questo tipo può risvegliare il sistema.
Soprattutto i principianti giocano ad un orario diverso da quello di allenamento. Questo può essere uno svantaggio, il corpo può essere “addormentato”. Dare una scossa con giusto due ripetizioni di Squat o Stacco può essere un modo per svegliare il sistema. A quanti dilettanti capita di essere più carichi durante gli allenamenti serali dopo una giornata di lavoro che la domenica pomeriggio? E’ normale, magari con la sveglia leggermente più tardi del solito e il fatto di essere molto riposati le gambe non girano a dovere e sembrano addormentate.
I professionisti al mattino svolgono già una fase di risveglio e dare due colpi con il bilanciere può essere molto utile anche per loro. Due ripetizioni di pistol squat, di squat, di stacchi oppure anche solo due squat jump danno una bella scossa.
Questa “mossa” di risveglio può essere eseguita al mattino come i professionisti, oppure al pomeriggio prima della partita. E’ un trucchetto molto semplice che non stancherà il calciatore ma lo renderà subito pronto e sveglio. Insomma, fare forza prima di una partita può essere molto utile.
Riscaldamento negli allenamenti
Possiamo sicuramente “stancare” di più il calciatore negli allenamenti. Possiamo approfittarne per inserire dei gesti tecnici, mobilità o magari della tattica. C’è sempre poco tempo per allenarsi bene, sembra che il tempo voli. Perdere tempo facendo giri di campo o riscaldamenti a secco lo trovo poco utile, ci sono tante cose da fare! Vi invito a leggere l’articolo: “Cosa accade nei 90′. La corsa lenta serve?“
Prima ancora di iniziare il riscaldamento e l’allenamento vero e proprio possiamo proporre un pre-riscaldamento utile al rinforzo delle caviglie e alla cura degli appoggi. Anzichè vedere i ragazzi perdere tempo possiamo proporre un lavoro molto utile. Possiamo proporre loro un circuito molto blando da poter fare anche chiacchierando mentre aspettano l’arrivo degli altri compagni per iniziare la seduta di allenamento. Come dico sempre il tempo scarseggia e anche solo dieci minuti a seduta sono importanti per la cura di certi aspetti. Invece di perdere tempo a chiacchierare, possiamo chiacchierare facendo qualcosa di utile!
Bisognerebbe avere molto tempo per curare lo stretching, gli appoggi e la coordinazione, il rinforzo delle caviglie e l’equilibrio. Purtroppo noi dilettanti di tempo ne abbiamo poco. Con questo pre-riscaldamento l’obiettivo è quello di migliorare gli appoggi e il rinforzo delle caviglie su tavolette propriocettive. Facendo questo semplice pre-riscaldamento andremo a migliorare di conseguenza l’equilibrio e la cura degli appoggi. E’ molto importante curare gli appoggi in vista di una prevenzione infortuni. Ne abbiamo parlato nell’articolo dedicato all’agilità.
Diciamo che ne approfittiamo per fare esercizi che presi singolarmente e messi dentro una seduta di allenamento potrebbero essere una perdita di tempo e perchè no, ne approfittiamo anche per metterci in moto.
Ho pensato ad un semplice circuito da 3 minuti scarsi l’uno, dove andiamo ad effettuare delle andature blande e degli esercizi di rinforzo su tavoletta propriocettiva e non. Questo pre-riscaldamento in sè comprende: 30 secondi su tavoletta con un piede e 30 secondi con l’altro piede, Calf per i polpacci eseguito lentamente, skip alto e basso, corsa calciata, 30 secondi di palleggi e la classica scaletta. Se al posto dei palleggi vogliamo inserire un percorso tecnico non c’è nessun problema. L’importante è che questa fase sia di svago e molto blanda.
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