Vježbe za razvoj skočnosti i brzine nogometaša

master's thesis

• Title (english): Exercise for developing jumping and speed ability in football
• Author: Filip Žaper
• Mentor: Asim Bradić (mentor)
• Committee member: Asim Bradić (predsjednik povjerenstva)
• Committee member: Luka Milanović (član povjerenstva)
• Committee member: Daniel Bok (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; (Department of Kinesiology of Sport); Zagreb
• Defense date and country: 2018-10-22, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology; Sports Kinesiology

Abstract

Nogomet je u današnje vrijeme jedna od najzahtjevnijih aktivnosti koja od sportaša zahtjeva da bude na najvišoj razini u svim sposobnostima. Po pitanju kondicijske pripremljenosti igrača, potrebno je djelovati na razvoj sposobnosti tipa brzine i eksplozivne snage tipa skočnosti za koje se prema hijerarhijskoj strukturi smatra kako su jedne od najbitnijih za uspjeh u nogometu. Razmotrila se funkcionalna analiza nogometa te se utvrdilo na koji način nogometaši dobivaju energiju za izvođenje aktivnosti visokog intenziteta i kratkog trajanja te se utvrdilo kako se radi o glikolitičkom sustavu kao dominantnom. U radu su se prikazali načini rada sa nogometašima u smjeru razvoja eksplozivne snage tipa skočnost i maksimalne brzine. Uz to su prikazani primjeri vježbi za navedene motoričke sposobnosti te principi putem kojih se preporuča rad na njihovu razvoju. Program razvoja brzine kod nogometaša trebao bi se sastojati od osnovnog treninga, razvoja funkcionalne snage i eksplozivnosti pokreta, balističkog tipa treninga, doziranja opterećenja te razvijanja tehnike sprinta i brzinske izdržljivosti. Program razvoja skočnosti temelji se na jačanju mišića stražnjeg i prednje kinetičkog lanca, posebice donjih ekstremiteta. Vježbe u okviru tog programa treninga sastoje se od podizanja i spuštanja s teretom te vježbi horizonatlnih i vertikalnih skokova.

Abstract (english)

Nowadays, football is the activity with highest requirements for sportsmen who has to be on the highest level in all abilities. From the youngest age it's necessary to work on developing speed and explosive strength such as jumping which are, according to hierarchy structure, of the most important for success in football. Functional analysis was also considered so it is concluded in which way footballers take the energy for performing high intensity and short duration activities. It is concluded that glycolitic system is dominant in this way. In this graduation thesis are described ways of training with footballers in the way of developing explosive strengt such as jumping and maximal speed. Beside that, training samples for quoted motor abilities are presented as well as principles to their development. Speed development programme in football should be contained of basic training, functional strength and explosive motion ability, balistic training, load dosing and development of sprint technique as well as speed endurance. Explosive jump development programme is based on strengthening hamstrings and quadriceps muscles, especially lower extremities. Exercises within this training programme are consisted of lifting and lowering with load and horizontal and vertical jump exercises.

• Keywords: koncentrična kontrakcija; motoričke sposobnosti; intenzitet
• Keywords (english): concentric contraction; motor abilities; intensity
• Language: croatian
• URN:NBN: urn:nbn:hr:117:578858
• Study programme: Title: Integrated undergraduate and graduate university study of kinesiology; Study programme type: university; Study level: integrated undergraduate and graduate; Academic / professional title: magistar / magistra kineziologije (magistar / magistra kineziologije)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Open access
• Created on: 2018-10-22 09:26:51