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Training for explosiveness
Training for explosiveness.
Sport is an important reaction to simple or complex situations and resolve these situations depends on the time interval required for the reaction, which is the determining factor in sports such as tennis, handball, football and can be improved by adequate training
Explosive is a term that refers to the explosive force and expression of maximum force for a minimum period of time - long, short sprint or throwing -. combination of speed of reaction - the explosion - and power is the result of explosive power.
One of the methods maximum power conversion in the explosive and pilometrija.
Explosive can be achieved by training the following exercises:
1 - running, lifting his knees high, 10s max speed, break-30s do the relaxation exercise appropriate muscle groups
2 - a reflection of two foot jumps in place - knees to chest -, 6 rebounds and three breaks
30s - 20m sprint - 5 × 20 m, starting from the supine, sitting, kneeling, and standing initial position - Return to the start step , 1min break
4 - Poskoci on one leg - lift your knees toward your chest as much as possible -, 15m on the left leg, in the 15m back on the right foot, pause 30s
5 - jump one foot, landing on both the deep squat , at 6 with both feet, pause 30s
6 - run the 100m and 200m, medium pace, distance between pauses 1 minute walking
7 - throwing bombs in place, overcoming resistance to the partner, and 5 strokes ejection overcoming the resistance of a single source partner, 30s pause
8 - running small steps, 10 s, top speed, pause 30s
9 - cycling, 10s, fast running an easy pace - a sudden shift in practice
The first set - the exercises are performed without interruption to that next raise. running -: 5 pieces pushups, - switch - 5 pieces, 5 pieces hop out of the squat, push-ups 6units, - switch - 6units, hop in the squat 6units, 7units pushups, crunches 7units , hop in the squat 7units.
risen, 50m sprint, then slow at the double 200m. Repeat exercise and increase speed. It is best to work in pairs. goal is do as quickly as possible, taking care to avoid injury.
When the explosive power training achieve peak form, this is done before the competition. Training: takes 4-6 weeks, the number of repetitions per exercise 30-60s, the number of sets per session 8-10, 3-6min rest, 1-2 training sessions per week, fast the exercise, without the use of weights and other charges.
Crawling, indexing is an important sport in response to simple or complex situations and resolve these situations depends on the time interval required for the reaction, which is the determining factor in sports such as tennis, handball, football and training may be appropriate improve.