تمرین گرم کردن فوتبال مخصوص نونهالان نوجوانان و مدرسه فوتبال تمرینی است که متناسب با سن و توان فیزیکی این بازیکنان باشد. بخاطر داشته باشید که اگر می خواهید تمرین و یا مسابقه خوبی انجام دهید باید قبل از آن به خوبی گرم کردن را انجام دهید.
وسایل مورد نیاز
1- مانع
2- توپ
نحوه چیدمان
با استفاده از مانع محوطه ای مربع شکل ایجاد کنید، ابعاد محوطه باید متناسب با تعداد بازیکنان باشد، به گونه که بازیکنان برای انجام فعالیت های حمل توپ و دریبلینگ فضا مناسبی داشته باشند. ضمنا توجه داشته باشید که محوطه تمرین بیش از اندازه نیز بزرگ نباشد.
بازیکنان در درون محوطه قرار می گیرند، هر کدام از بازیکنان دارای یک توپ می باشند، اگر تعداد توپ ها نسبت به تعداد بازیکنان کمتر می باشد می توانید تمرین را به گونه ای اداره کنید که بازیکنان به صورت نوبی حرکات را انجام دهد. ( بازیکنان صاحب توپ حرکت را انجام دهند و بازیکنان بدون توپ فقط نرم دوی می کنند سپس بازیکنان صاحب توپ، توپ را به بازیکنانی که در حال نرم دوی بوده اند پاس می دهد تا این باز آن ها حرکاتی را که مربی دستور می دهد انجام دهد )
شرح تمرین
با دستور مربی تمرین شروع می شود و بازیکنان آرام شروع به حمل توپ می کنند، بازیکنان آزادانه به حرکت خود ادامه می دهد و منتظر شندیدن دستورات مربی می باشد.
مربی حالت های مختلفی از حرکات را که بازیکنان در هنگام حمل توپ و دریبلینگ از آن ها استفاده می کنند با صدا بلند اعلام می کند و بازیکنان تا زمانی که حرکت عوض نشده است آن حالت خاص را انجام می دهند.
دستوراتی مانند:
– حمل توپ فقط با پای چپ
– حمل توپ فقط با پای راست
– حمل توپ با کف پا
– حمل توپ با روی پا
– حمل توپ با داخل پا
– حمل توپ با بیرون پا
– حرکت با توپ با سرعت بالا تر
– پا عوض کردن
– سر توپ زدن
– انجام دریبلینگ ( دریبل های مختلف و آزاد)
– رها کردن توپ خود و تصاحب سریع یک توپ دیگر
– انجام کار های ترکیبی مانند یک دو، ضربدری، اورلب ( برای این کار باید تعداد توپ ها را کاهش دهید)
– و …
لازم به ذکر است که این حرکات نباید پیوسته و پشت سر هم انجام شود، در بین هرکدام از این حرکات به بازیکنان فرصت نرم دوی بدهید، این کار باعث می شود که بازیکنان زود خسته نشوند و همچنین تمرین شکل بهتری به خود می گیرد.
همچنین اگر بازیکنان در حین تمرین خسته شدند می توانید تمرین را متوقف کرده و حرکات کششی را انجام بدهید، سپس به ادامه تمرین بپردازید، در پایان کار نیز کشش های اصلی را انجام دهید.
تغییرات
با توجه به میزان مهارت بازیکنان اندازه محوطه تمرین را کوچک کنید تا بازیکنان برای انجام حرکات خود فضای کمتری در اختیار داشته باشند.
نکات مهم
* حتما به خاطر داشته باشید که باید با حرکات ساده و آرام شروع کنید و رفته رفته حرکات را سختر و پیچیده کنید.
* بازیکنان را تشویق کنید که تمامی حرکات را به بهترین شکل انجام دهند و به هیچ عنوان اجازه ندهد که بازیکنان حرکات مختلف، حتی حرکات ساده را سرسری بگیرند و ساده از کنار آن ها رد شوند.
* از بازیکنان بخواهید که همواره در طول این تمرین با سری بالا و دید به محوطه حرکت کنند، و به هیچ عنوان برخوردی با یک دیگر نداشته باشند.
اهداف تمرین
هدف اصلی این تمرین بالا بردن ضربان قلب و دما بدن برای انجام تمرین اصلی و یا مسابقه می باشد، که هم زمان با این کار به آموزش و توسعه آموزش حمل توپ ، دریبلیگ و حرکات عصب و عضله می پردازیم.
رنج سنی
این نمونه تمرین گرم کردن فوتبال مخصوص نونهالان ، نوجوانان و بازیکنان مدارس فوتبال می باشد.
من این رو دوست دارم میخوام شرکت کنم شما قبول میکنی
من این رو دوست دارم میخوام شرکت کنم شما قبول میکنیو من دوست دارم خیلی خیلی دوست دارم😘🥰🥰
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