Title Važnost deceleracije u nogometu Title (english) The importance of deceleration in football Author Ivica Klunić Mentor Luka Milanović (mentor)Committee member Luka Milanović (predsjednik povjerenstva)Committee member Marin Dadić (član povjerenstva)Committee member Ivan Krakan (član povjerenstva)Granter University of Zagreb Defense date and country 2025-03-10, Croatia Scientific / art field, SOCIAL SCIENCES Abstract Deceleracija predstavlja ključnu komponentu u sportovima s nasumičnim promjenama smjera i dinamičkim kretanjima, a osobito je važna u nogometu. Nogometaši često trebaju naglo usporiti ili se zaustaviti tijekom driblinga, sprintova, ulaska u duele ili promjene smjera, što zahtijeva visoku razinu kontrole tijela i preciznosti u izvedbi. Horizontalna deceleracija je složen proces koji uključuje koordinaciju i neuromuskularnu kontrolu, s posebnim naglaskom na aktivaciju mišića ekstenzora gležnja, koljena i kuka. Razvijanje ovih vještina putem ciljano strukturiranih treninga može značajno poboljšati sportske performanse, omogućujući bržu reakciju na zahtjeve igre.
Osim što poboljšava izvedbu, pravilno treniranje deceleracije igra ključnu ulogu u prevenciji ozljeda, posebno onih koje se odnose na prednji križni ligament (ACL), koji je često opterećen tijekom naglih usporavanja. Efikasno treniranje deceleracije smanjuje stres na zglobove i mišiće, čime se smanjuje rizik od ozljeda i omogućuje brži oporavak između utakmica. U nogometu, sposobnost brzog usporavanja često utječe na ishod ključnih situacija na terenu. Igrači koji posjeduju bolje razvijenu sposobnost deceleracije mogu bolje promijeniti smjer, izbjegavati protivnike i optimizirati svoje obrambene i napadačke akcije.
Vježbe koje se fokusiraju na ekscentrično opterećenje i brzu ekscentričnu aktivaciju ključne su za poboljšanje performansi u deceleraciji. Ove vježbe pomažu u apsorpciji sila prilikom naglog zaustavljanja, čime se smanjuje rizik od ozljeda i poboljšava oporavak. Kako bi se maksimizirao potencijal deceleracijskog treninga, potrebno je dodatno istraživanje specifičnih protokola treninga koji optimiziraju ovu sposobnost kod nogometaša, uključujući intenzitet, volumen i periodizaciju. Integracija ovih vježbi u treninge, uz korištenje novih tehnologija kao što su otporni uređaji i elastične trake, može unaprijediti performanse i smanjiti rizik od ozljeda, osiguravajući dugovječnost sportaša na visokoj razini.
Abstract (english) Deceleration is a crucial component in sports involving frequent changes of direction and dynamic movement, particularly in football. Footballers often need to suddenly slow down or stop during dribbling, sprinting, engaging in duels, or changing direction, which requires a high level of body control and precision in execution. Horizontal deceleration is a complex process involving coordination and neuromuscular control, with a specific emphasis on the activation of the ankle, knee, and hip extensor muscles. Developing these skills through targeted, structured training can significantly enhance athletic performance by enabling quicker responses to game demands.
In addition to improving performance, proper deceleration training plays a key role in injury prevention, especially concerning the anterior cruciate ligament (ACL), which is often stressed during abrupt decelerations. Effective deceleration training reduces stress on joints and muscles, thereby lowering the risk of injury and facilitating faster recovery between matches. In football, the ability to decelerate quickly often impacts the outcome of critical on-field situations. Players with a well-developed deceleration capability can better change direction, evade opponents, and optimize their defensive and offensive actions.
Exercises focusing on eccentric loading and rapid eccentric activation are crucial for enhancing deceleration performance. These exercises help in absorbing forces during sudden stops, reducing injury risk and improving recovery. To maximize the potential of deceleration training, further research is needed on specific training protocols that optimize this ability in footballers, including intensity, volume, and periodization. Integrating these exercises into training, along with using new technologies such as resistance devices and elastic bands, can enhance performance and reduce injury risk, ensuring athletes’ longevity at a high level.
Keywords
deceleracija
prevencija ozljeda
kondicijska priprema sportaša
ekscentrični trening
izometrija
nogomet
izvedba
promjena smjera
agilnost
Keywords (english)
deceleration
injury prevention
athlete conditioning
eccentric training
isometry
football
performance
direction change
agility
Language croatian URN:NBN urn:nbn:hr:117:963094 Study programme Title: Specialist graduate professional study for sports coaches education; specializations in: Acrobatic rock and roll, Track-and Field, Fitness, Weightlifting, Sailing, Windsurfing, Judo, Kayaking, Karate, Skating, Physical Conditioning of Athletes, Basketball, Bowling, Football, Volleyball, Dancing, Swimming, Rhythmic Gymnastics, Diving, Handball, Skiing, Artistic Gymnastics, Physical Recreation, Shooting, Teakwondo, Tennis, Rowing Type of resource Text File origin Born digital Access conditions Open access Terms of use Created on 2025-03-11 11:16:02
