Principles that must always be taken into consideration when planning training
THE CORRECT RUNNING RHYTHMIC IN SPEED
The speed can be expressed by a simple relation that multiplies the frequency of the steps by their amplitude. These two parameters are inversely proportional, that is, as one increases the other decreases. It is therefore necessary to find the optimal relationship between these two parameters to allow maximum speed development by searching for the frequency-step length balance point at the highest possible speed. The ideal stride length to maintain in the development of maximum speed in male athletes is given by the formula:
2.60 * lower limb length.
Taking into account the acceleration phase, the optimal number of steps in the 100 meters is obtained by dividing 100 by the length of the step previously obtained and adding a 10% (multiplied by 1.1) due to the smaller amplitude of steps during the acceleration phase. Training methods: to favor the amplitude we will work on the elastic explosive force (multibounce, skip, strengthening of the lower limbs) while to favor the frequency we will develop the elastic reactive force (rapid circular run)
JOINT MOBILITY AND EXERCISES TO DEVELOP IT
To improve joint mobility (the ability of a subject to move one or more joints with the maximum possible range of motion, without any limits and without pain ") it is" useful to do stretching and dynamic exercises. The stretch maintains the elasticity of the muscles, prepares for movement and promotes the daily passage from inactivity to demanding activity without excessive effort. Stretching before and after physical activity preserves flexibility and is useful for preventing frequent trauma (tibial periostitis, tendonitis, shoulder pain, etc.). It favors the sensation of relaxation in the body; promotes coordination allowing greater freedom and ease in the execution of movements, prevents injuries from strain, promotes circulation, develops awareness of your body. Dynamic exercises are useful for improving the range of joint excursion.
SPECIAL JOINT MOBILITY
Special joint mobility is a decisive factor affecting the performance of various sports. Active static flexibility (also called special joint mobility ) is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are stretched. It requires a training that includes the extension of the mobility and the completion of the technique. The joint capsule and the connective tissues associated with it offer, together with the muscle, most of the resistance to flexibility. Therefore the limitations produced by the soft tissues and consequently flexibility, can be modified (sometimes even considerably) by specific exercise and training, seen in the partly elastic nature of some of these tissues.
THE RECOVERY
Recovery is given by the set of physiological modifications and adjustments that allow the organism to restore the psycho-physical balance situation (mainly biological and neuro-muscular adaptations) that a stressful situation (physical activity) has altered. If physical activity is planned and performed correctly these adjustments will change into adaptations. There is therefore an optimal relationship between load and recovery. Depending on the intensity of the effort, recovery will be longer or shorter. Acidosis, for example, is eliminated within 1-2 hours; dehydration in 6 hours, restoring glycogen stores takes 1-2 days, while contractile proteins take over 2 days and even 8 days for organisms damaged cell phones (mitochondria).
Adaptation to training loads is a process that takes some time. While exercise and training loads stress the body, it is in recovery that the body adapts to the load. This process takes place through three ordered stages:
1) reduction of functional physical abilities due to stress caused by training
2) Recovery
3) super compensation or super compensatory rebound: or simple adjustment reaction that reaches and slightly improves the physical abilities prior to training; it is important to underline that this is an adjustment reaction and not an adaptation reaction: if the exercise is not rationally repeated (for example method of working in series of repetitions) the supercompensation is canceled. By rational repetition we mean the repetition of the training stimulus when the compensatory peak is at its maximum; if the work is infrequent or too frequent (overtraining) the adaptation does not manifest itself.
COORDINATIVE SKILLS
Coordination skills are the prerequisite for performing the various movements easily and correctly. The training of these abilities in the sensitive phases (7-11 years) will allow an easier acquisition of a specific technique which in turn will allow the specific coordination related to the specific gesture. Therefore the general coordination lays the basis for the fine coordination that a in turn, it lays the foundations for specific coordination (useful for making competition movements automatic). For this reason, training coordination skills means training trainability. Three phases in the youth activity to allow the harmonious and balanced development of the coordinative skills:
1st phase PROPOSAL OF SPONTANEOUS GAMES
2nd phase SIMPLIFIED EXERCISES AND GAMES ORGANIZED IN A WAY TO STIMULATE SKILLS + SPECIFICATIONS.
3rd phase: CODED SPORTS ACTIVITY.
Everything must have a MULTILATERAL character; very important is the construction of ambidextrousism (bilateral training) which allows better learning of the dominant part due to the effect of the contralateral transfer.
CONTINUES
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