Este martes comenzamos el nuevo programa de pista que desarrollaremos durante las próximas 17 semanas en ruta al Mundial. El programa está enfocado en desarrollar las fibras musculares de reacción rápida, con el objetivo de lograr mayor velocidad y explosión dentro del campo. En cada sesión realizaremos ejercicios de calentamientos, plyometrics, ejercicios de explosión, y ejercicios de agilidad. Los sprints en la pista serán en distancias de 400m o menos, de manera que se asemejen a las situaciones de juego. Comenzaremos con corridas largas y, a medida que progresemos, iremos disminuyendo las distancias y aumentando la intensidad.
Este programa lo pueden realizar en cualquier momento, pero es importante tomar en cuanto los días de descanso luego de este entrenamiento, para prevenir un sobreentrenamiento. Hemos acordado que la sesión oficial de track será los martes a las 7:15 PM en el Centro Olímpico.Si no pueden asistir por cualquier razón, entonces deben realizarla en otro momento. Pueden ponerse de acuerdo para crear un grupo e ir juntos a otra hora.
El programa del martes es el siguiente:
Enlaces, definiciones y ejemplos de algunos ejercicios:
Running Balance: Lift up left knee and right arm as in a running position. Hold for 2 secs. Switch. Repeat 15 times.
Tuck Jumps: Feet shoulder-width apart, jump up, explosively pick your knees up into your chest, land, jump back up as quickly as possible.
Burpees: Begin standing, lower into squat position, place hands on ground while kicking legs out to push-up position, do push-up, then explosively bring legs back under body into squat position, stand up and explode into vertical jump. This is one rep.
Falling starts: Standing with feet together, rise up on toes and begin fallingforward with arms at sides, back and knees straight. At the last moment, when body is out over toes, quickly raise right arm and left leg up and out to meet the ground and take off on short sprint (12-15 yards). Walk back. Bring the left arm and right leg up and out on next repetition and take off again for 12-15 yards and then walk back. The goal is to stay straight until the last possible moment, then take your first few recovery steps as quickly as possible and try to reach full speed. As you reach full speed, make sure – as with the scramble-ups – to not lean at the waist or reach with your neck; instead, go for a nice “ankle lean” form.
Scramble Ups: Lie on your stomach, arms at your side, face down (push-up position). At word “go” explode up and accelerate to top speed. Make sure not to lean at the waist or strain with your neck. Try to get into nice “ankle lean” form as quickly as possible. Reach top speed, cruise for a second or two only, then shut it down and walk back. Variation: Sit down facing the opposite side of where you’ll run towards. On “left” or “right” call, scramble up and sprint until reaching top speed then shut it down. This is one rep.
Disc Pop-ups: Lie on your stomach, arms at side, same as scramble up. Have a partner stand in front of you with a disc, five-ten yards away. On “go” pop up and get in athletic stance. As soon as – maybe even an instant before – you are all the way up, your partner will throw the disc above your head, forcing you to go up and catch it at peak height. Catch it, land, throw it back (a real pass) and hit the deck, back into the initial position. Wait for the next “go!” – no more than a second or two – and explode back up again. Do four in a row of these, that’s one set.
Leg Throws: With partner. Lie with your back on the floor, placing your head between your partner’s feet. Reach back and hold your partners ankles or calves securely with your hands. Bring your legs all the way up so your partner is holding onto your ankles. Your partner should throw your leg downs so they have both momentum and gravity pulling them down to the floor. Resist the force of your legs as they are thrown and don’t let your feet touch the ground. Slowly bring your legs back up to your partner and allow him to throw them back down again. Throw legs in different directions