Download "Postas Potencia Aeróbica"
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Description:
Postas potencia aeróbica con fuerza y coordinación específica. Descripción Se trata de 3 puestas con movimientos específicos del fútbol para trabajar la capacidad y potencia aeróbica. Con este fin se harán 4 repeticiones de cada puesta, en total 12. La intensidad del ejercicio no tiene que ser máxima, aunque debe ser la más alta posible para cada futbolista ya que tiene que poder realizar todas las puestas con descansos activos y muy cortos durante los 25-30 minutos que dura el ejercicio. Igualmente, el tiempo de recuperación entre puestas debe ser bajo. Las 3 puestas tienen siempre las siguientes fases: 1- Fuerza tren inferior (10 sentadillas, 15 elevaciones de talones y 5+5 split adelante) 2- Fuerza en movimientos específicos y acción técnica (devoluciones de cabeza, media altura y rasos). 3- Saltos explosivos. 4- Desplazamientos con acciones técnicas específicas (conducción, control, pase, remate de cabeza). 5- Progresión 30m acabando a un 80%.
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