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Core training per il calciatore

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Presentazione di Christian Ferrante alla serata di aggiornamento del 20-02-2012 organizzata da AIPAC Emilia Romagna a Bologna

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Core training per il calciatore

  1. 1. CORE TRAININGIl Core Training consiste in unintegrata tecnica di allenamento, che riunisce imovimenti primordiali con le più moderne tecniche di allenamento, fondendole ed evolvendole ad hoc in un puzzle dimassima efficacia per il moderno atleta. Seguendo il passo di continue ricerchescientifiche, questa tecnica è in continua evoluzione nella ricerca dell’eccellenza dei risultati.
  2. 2. LE 3 LINEE GUIDA utilizzo di esercizi mirati e ad effetto multiplo, così da risultare di massima efficacia nel raggiungimento di tutti gli obiettivi preposti; non necessitare di apparecchiature speciali ma solo attrezzi facilmente accessibili a tutti, così da facilitarne l’esecuzione frequente ed in ogni circostanza;  insegnamento teorico-pratico di massima efficacia della tecnica, così da facilitarne l’apprendimento consapevole e l’auto- esecuzione oltre ad una facile auto- valutazione.
  3. 3. CORE E SPORTL’allenamento del Core, in ambito sportivo, consentirà una maggiore generazione di potenza nei muscoli delle spalle, delle braccia e delle gambe, diminuendo il rischio di infortuni muscolari oltre ad accrescere la rapidità, l’agilità e l’endurance . Questo concetto ha una valenza in tutte quelle discipline sportive che necessitano di una buona capacità di stabilizzazione e di controllo neuromuscolare. Ciò dovuto alla natura tridimensionale di molti movimenti specifici che richiedono quindi un adeguato livello di forza dei muscoli del tronco e delle anche.
  4. 4. I 4 principi base  Variabilità;  Continuità; Progressività;  Specificità
  5. 5. La progressione di lavoro  Incremento del R.O.M. ( range of motion ) articolare : esercizi di preabilitazione; Incremento della stabilità funzionale : Core stability e Core endurance;  Incremento della potenza : Core strenght e Forza funzionale;  Ottimizzazione della resistenza e del recupero: e Cardio training e rigenerazione.
  6. 6. monoassiale “in rapporto assiale costante, con sviluppo monoplanare, senza contrapposizione e/o alterazione delle masse primarie del torso.” Tale movimento richiede una coesione strutturale stabile, mantenendo rapporti simmetrici “delle forme e dei volumi” adiacenti la linea di connessione.
  7. 7. multiplanare “con proiezione elicoidale, svolgimento a S della linea di connessione e conseguente sviluppo bi o triplanare”. Tale movimento richiede rotazioni e torsioni “efficaci” delle masse adiacenti il Core, determinando proiezioni opposte e divergenti e disegnando una linea di connessione a “S”.
  8. 8. Evoluzione sistema anti-gravitario
  9. 9. Dal Semplice al Complesso
  10. 10. Da Statico a Dinamico
  11. 11. Da superficie stabile ad instabile
  12. 12. Da 4 ad 1 appoggio
  13. 13. Da senza a con attrezzi
  14. 14. Progressione di lavoro  SFIORAMENTO  SCORRIMENTO  APPOGGIO  SOSPENSIONE  SOSTEGNO
  15. 15. SFIORAMENTO
  16. 16. SCORRIMENTO  b
  17. 17. APPOGGIO
  18. 18. SOSPENSIONE
  19. 19. SOSTEGNO
  20. 20. ELEMENTI DI TERRA Negli elementi di terra il peso del corpo e le sue catene cinetiche rappresentano l’aspetto primario a cui fare riferimento per costruire e modificare gli esercizi. Basterà allungare una catena cinetica o distanziarci dal fulcro per aumentare in modo esponenziale il carico sul Core.
  21. 21. ELEMENTI DI ARIA Sono tutti quegli elementi che possono essere mossi attorno al corpo e di cui ne vinciamo il peso gravitario
  22. 22. ELEMENTI DI FUOCOdue elementi potranno anche essere combinati ed usati insieme ma è da consigliare solo ad atleti esperti visto lelevato carico a cui è sottoposto
  23. 23. I 5 PRINCIPI CHIAVE1°) Eseguire quanto più correttamente possibile gli esercizi curando l’aspetto qualitativo piuttosto che quello quantitativo. Solo dopo aver acquisito una padronanzaeccellente dello step esercitato, si può passare al successivo. Il numero delle ripetizioni od iltempo di mantenimento della postura potranno aumentare sinergicamente all’avvenuto incremento qualitativo della prestazione;
  24. 24. I 5 PRINCIPI CHIAVE2°) rispettare una rigorosa progressionedidattica passando gradualmente da unostep a quello successivo seguendo i criteri suggeriti.
  25. 25. I 5 PRINCIPI CHIAVE 3°) utilizzare esercizi e far assumereposizioni varie perché l’attivazione dei muscoli del Core sia più completapossibile: i muscoli da coinvolgere sononumerosi e con molte diverse funzioni;
  26. 26. I 5 PRINCIPI CHIAVE4°) è necessario stimolare, utilizzando lo stesso esercizio, uno specifico gruppo muscolare almeno ogni quindici giorni al fine di non vedere vanificati i progressi ogni volta raggiunti;
  27. 27. I 5 PRINCIPI CHIAVE 5°) è consentito al preparatore diprogrammare l’intervento sul Core in ognimomento della seduta facendo eseguireesercizi specifici all’inizio, al centro od al termine della seduta in quanto non presentano in genere alcuna controindicazione in tal senso.
  28. 28. I 2 MACRO-BLOCCHIPer facilitare le scelte nella progressione degli esercizi, il mezzo utilizzato è quellodella creazione di BLOCCHI DI LAVOROsul Core Ability che può essere frazionato in due grandi sottosezioni: la Core Endurance e la Core Strenght.
  29. 29. CORE ENDURANCEOgnuno degli esercizi che forma il corpoallenante del Core endurance , prevede una bassa soglia si attivazione, utilizzando posizioni mantenute staticamente o con movimenti lenti e controllati, sempre senza pesi.
  30. 30. CORE ENDURANCE Sono esercizi finalizzati a far migliorare il controlloposturale da parte del Sistema Nervoso Centrale oltre che l’efficienza motoria e la resistenza specifica del Core . Si realizzano con posizioni clinostatiche che poi si evolvono verso l’elevazione del busto ed incidono sulla performance preparando il corpo dell’atleta a sopportare i carichi di Core strength oltre che diminuendo i rischi di infortuni. Nel programma di Core ability devono precedere sempre gli esercizi più intensi e comunque non devono mai essere accantonati anche se, quando diventano troppi in numero e varietà, è opportuno limitarne il volume totale.
  31. 31. CORE STRENGTH Gli esercizi per il Core strenghtcomportano un’alta soglia di attivazione muscolare e prevedono l’utilizzo di piccoli attrezzi per limitare la stabilità edisequilibrare l’atleta o sovraccarichi per aumentarne l’intensità.
  32. 32. CORE STRENGTH Sono esercizi che richiamano i movimenti di gara e quindi perfezionano e facilitano il transfer di forza. Si passa da posizioni clinostatiche ad ortostatiche e quindi a maggiore incidenza gravitazionale con conseguente aumento della pressione e del volume sanguignointratoracico. Inoltre in posizione eretta viene stimolata in maniera specifica la sensibilità verso le condizioni di ricerca dell’equilibrio oltre che alle accelerazioni e decelerazioni a cui bisogna opporsi. Fisiologicamente si ottiene un aumento dell’ attivazione delle unità motorie con un deciso cambiamento strutturale con forme di ipertrofia muscolare ed accresciuti livelli di forza estiffness muscolare: non generalizzati però ad un singolo muscolo bensì alla catena di appartenenza del muscolo stesso.
  33. 33. VALUTAZIONE CONFRONTO FRA CORE STABILITY E CORE STRENGTH CORE STABILITY: CORE STRENGTH : SOGLIA BASSA SOGLIA ELEVATA ATTIVAZIONE ATTIVAZIONEALLENAMENTO MOVIMENTI SENZA PESI MOVIMENTI CON PESI RISCHIO DI LENTI O STATICI DINAMICI INFORTUNI ESERCIZI ESERCIZI SPECIFICI FAMILIARI AUMENTO CONTROLLO AUMENTO AUMENTO SNC RECLUTAMENTO UNITA’ IPERTROFIA ATTIVAZIONE MOTORIE MUSCOLARE UNITA’ MOTORIEVARIAZIONIFISIOLOGICHE INCREMENTO INCREMENTO AUMENTO AUMENTO RESISTENZA STABILITA’ FORZA STIFFNESS MUSCOLARE DIMINUZIONE AUMENTO FORZA RISCHIO INFORTUNI DEL CORE CONSEGUENZE SULLA AUMENTO PARAMETRI PERFORMANCE PERFORMANCE ( RAPIDITA’ – POTENZA – AGILITA’ )
  34. 34. BLOCCO A : CORE E STABILITA PRONAPosizioni statiche monoassialisu base stabilein progressioneda 4 a 2 appoggiin posizione prona.
  35. 35. BLOCCO B : CORE E STABILITA LATERALEPosizioni laterali monoassialistatiche a basestabile conprogressivoaumento delcarico.
  36. 36. BLOCCO C : CORE ED INSTABILITAPosizioni laterali monoassialistatiche su baseinstabile conprogressivoaumento delcarico.
  37. 37. BLOCCO D : CORE SUI DIFFERENTI PIANIPosizioni statiche Multiplanari inizialmentesu base stabilee poi instabile.
  38. 38. BLOCCO E : CORE E MOVIMENTIDI SFIORAMENTO/SCORRIMENTOMovimentiInizialmente monoassiali di sfioramento o scorrimento con progressivo allontanamentodei punti distalidel corpo.
  39. 39. BLOCCO F : CORE E MOVIMENTI IN APPOGGIOEsercizi damonoassiali a multiplanaricon appoggiosu superficieinstabile deltipo swiss ball,bosu e trx.
  40. 40. BLOCCO G : CORE IN STAZIONE ERETTAEsercizimultiplanari in progressioneda staticia dinamici conattrezzi dasostenere.
  41. 41. BLOCCO H : CORE ED EQUILIBRIOEsercizi chemirano sia al rafforzamentodel Core siaa migliorarel’equilibrio ela mobilità delcorpo in toto.
  42. 42. BLOCCO I : CORE per BUSTO ED ARTI SUPERIORIEsercizi con la spiccata caratteristica di attivare la massima stimolazione sia dei muscoli del Core che di quelli del tronco e degli arti superiori, Semplicemente sfruttando la gravità del corpo e di piccoli attrezzi il cui utilizzo deve essere modulato in modo tale da potere sempre eseguire correttamente l’esercizio.
  43. 43. BLOCCO L : CORE ED ARTI INFERIORIEsercizi in gradodi attivare contemporaneamente tutti i muscoli dellacatena degli arti inferiori oltre a tutti i muscoli del Core: una forma di attivazione che si avverrà durante tutto il movimento ed in forma dinamica.
  44. 44. 2 SETTIMANA 490’ 3 SETTIMANA 450’1 SETTIMANA 440’ 1 ALL. Tot. 70’ 1 ALL. Tot. 90’ 1 ALL. Tot. 80’ Preab.20’ Preab.20’ Preab.20’ Core ability 20’ Core ability 30’ Core ability 30’Cardio training 20’ Cardio training 30’ Cardio training 20’Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 2 ALL. Tot. 70’ 2 ALL. Tot. 70’ 2 ALL. Tot. 80’ Preab.20’ Preab.20’ Preab.20’Forza funzionale 20’ Forza funzionale 20’ Forza funzionale 30’ Core ability 20’ Core tability 20’ Core ability 20’ Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 3 ALL. Tot. 80’ 3 ALL. Tot. 90’ 3 ALL. Tot. 70’ Preab.20’ Preab.20’ Preab.20’Cardio training 30’ Cardio training 30’ Cardio training 20’ Core ability 20’ Core ability 30’ Core ability 20’Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 4 ALL. Tot. 70’ 4 ALL. Tot. 80’ 4 ALL. Tot. 80’ Preab. 20’ Preab. 20’ Preab. 20’ Core ability 20’ Core ability 30’ Core ability 20’Forza funzionale 20’ Forza funzionale 20’ Forza funzionale 30’ Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 5 ALL. Tot. 80’ 5 ALL. Tot. 90’ 5 ALL. Tot. 90’ Preab. 20’ Preab. 20’ Preab. 20’Cardio training 30’ Cardio training 30’ Cardio training 30’ Core ability 20’ Core ability 30’ Core ability 20’Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 6 ALL. Tot. 70’ 6 ALL. Tot. 70’ 6 ALL. Tot. 70’ Preab. 20’ Preab. 20’ Preab. 20’Forza funzionale 20’ Forza funzionale 20’ Forza funzionale 20’ Core ability 20’ Core ability 20’ Core ability 20’ Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’
  45. 45. TOT. PROGRAM TRAINING MESOCICLO PRE-AGONISTICO : 1380’PREABILITAZIONE : 360’CORE ABILITY : 420’FORZA FUNZIONALE : 200’CARDIO-TRAINING : 240’RIGENERAZIONE : 180’
  46. 46. 1 SETTIMANA 120’ 2 SETTIMANA 160’ 3 SETTIMANA 140’ 1 ALL. Tot. 20’ 1 ALL. Tot. 30’ 1 ALL. Tot. 30’ Blocco A 10’ Blocco A+B 15’ Blocco A+B 15’ Blocco B 10’ Blocco H+E 15’ Blocco E+F 15’ 2 ALL. Tot. 20’ 2 ALL. Tot. 20’ 2 ALL. Tot. 30’ Blocco A 10’ Blocco C 10’ Blocco A+C 15’ Blocco B 10’ Blocco I 10’ Blocco I 15’ 3 ALL. Tot. 20’ 3 ALL. Tot. 30’ 3 ALL. Tot. 20’ Blocco A 10’ Blocco A+B 15’ Blocco D 10’ Blocco B+H 10’ Blocco H+E 15’ Blocco F 10’ 4 ALL. Tot. 20’ 4 ALL. Tot. 30’ 4 ALL. Tot. 20’ Blocco A+B 10’ Blocco A+C 15’ Blocco A+C 10’ Blocco I 10’ Blocco I 15’ Blocco I 10’ 5 ALL. Tot. 20’ 5 ALL. Tot. 30’ 5 ALL. Tot. 20’ Blocco A+B 10’ Blocco A+B 15’ Blocco D 10’ Blocco H+E 10’ Blocco H+E 15’ Blocco F 10’ 6 ALL. Tot. 20’ 6 ALL. Tot. 20’ 6 ALL. Tot. 20’ Blocco A+B 10’ Blocco C 10’ Blocco A+C 10’ Blocco H+F 10’ Blocco I 10’ Blocco G 10’
  47. 47. 1 SETTIMANA 260’ 2 SETTIMANA 3 SETTIMANA 4 SETTIMANA 260’ 260’ rigenerativa 180’ 1 ALL. Tot. 70’ 1 ALL.Tot. 70’ 1 ALL.Tot. 70’ 1 ALL. Tot. 60’ Preab. 20’ Preab. 20’ Preab. 20’ Preab.20’ Core abilty 20’ Core abilty 20’ Core ability 20’ Core ability 20’Cardio training 20’ Cardio training 20’ Cardio training 20’ Rigenerazione 20’Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 2 ALL. Tot. 70’ 2 ALL. Tot. 70’ 2 ALL. Tot. 70’ 2 ALL. Tot. 50’ Preab.20’ Preab.20’ Preab.20’ Preab.20’ Forza funz. 20’ Forza funz. 20’ Forza funz. 20’ Forza funz. 10’ Core ability 20’ Core ability 20’ Core ability 20’ Core ability 10’ Sprint training 10’ Sprint training 10’ Sprint training 10’ Sprint training 10’ 3 ALL. Tot. 60’ 3 ALL. Tot. 60’ 3 ALL. Tot. 60’ 3 ALL. Tot. 30’ Preab.20’ Preab.20’ Preab.20’ Preab.10’ Core ability 20’ Core ability 20’ Core ability 20’ Cardio training 10’Cardio training 20’ Cardio training 20’ Cardio training 20’ Rigenerazione 10’ 4 ALL. Tot. 40’ 4 ALL. Tot. 40’ 4 ALL. Tot. 40’ 4 ALL. Tot. 20’ Preab.10’ Preab.10’ Preab.10’ Preab. 10’ Core ability10’ Core ability10’ Core ability10’ Sprint training 10’ Forza funz. 10’ Forza funz. 10’ Forza funz. 10’ Sprint training 10’ Sprint training 10’ Sprint training 10’ 5 ALL. Tot. 20’ 5 ALL. Tot. 20’ 5 ALL. Tot. 20’ 5 ALL. Tot. 20’ Preab. 10’ Preab. 10’ Preab. 10’ Preab. 10’ Sprint training 10’ Sprint training 10’ Sprint training 10’ Sprint training 10’ GARA GARA GARA GARA
  48. 48. TOT. PROGRAM TRAINING MESOCICLO AGONISTICO : 960’ x tutti + 80’ x gruppo 2PREABILITAZIONE : 310’CORE ABILITY : 240’FORZA FUNZIONALE: 100’CARDIO-TRAINING : 130’ x tutti + 80’ x gruppo 2SPRINT TRAINING : 120’RIGENERAZIONE : 60’
  49. 49. 1 SETTIMANA 2 SETTIMANA 3 SETTIMANA 4 SETTIMANA 170’ 170’ 170’ rigenerativa 120’ 1 ALL. Tot. 70’ 1 ALL.Tot. 70’ 1 ALL.Tot. 70’ 1 ALL. Tot. 60’ Preab. 20’ Preab. 20’ Preab. 20’ Preab.20’ Core ability 20’ Core ability 20’ Core ability 20’ Core ability 20’ Forza funz. 20’ Forza funz. 20’ Forza funz. 20’ Rigenerazione 20’ Rigenerazione 10’ Rigenerazione 10’ Rigenerazione 10’ 2 ALL. Tot. 60’ 2 ALL. Tot. 60’ 2 ALL. Tot. 60’ 2 ALL. Tot. 40’ Preab.20’ Preab.20’ Preab.20’ Preab.10’ Core ability 20’ Core ability 20’ Core ability 20’ Forza funz. 10’ Cardio training 20’ Cardio training 20’ Cardio training 20’ Cardio training 10’ Rigenerazione 10’3 ALL. Tot. 40’ ALL. Tot. 40’ 3 ALL. Tot. 40’ 3 ALL. Tot. 20’Preab.10’ Preab.10’ Preab.10’ Preab. 10’ Core ability10’ Core ability.10’ Core ability10’ Sprint training 10’Forza funz. 10’ Forza funz. 10’ Forza funz. 10’Sprint training 10’ Sprint training 10’ Sprint training 10’

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