Futbol Antrenmanı Dersi ve Dayanıklılık Teorisi İV
"Futbol antrenmanı dersinde, dayanıklılık teorisi ve pratik uygulamaları işlenmektedir. Ders içeriği, dayanıklılık antrenmanları, maksimal kalp atış hızı, Vo2 max gibi konuları kapsamaktadır. Farklı fartlek antrenman seansları ve koşu teknikleri de ele alınmaktadır."
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YAAR DOU SPOR B L MLER FAK LTES ANTREN RL K E T M B L M ANE410, Uzmanl k Dal ve Teorisi IV (Futbol) Dr. Hamza K K
Futbolda Dayankllk ANE410, Uzmanl k Dal ve Teorisi IV (Futbol) Hafta-1
Ders erii Dayan kl l kantrenmanlar en az 20 dk. 30- 45 dk optimal. Alternatif= 10 dk 2 b l m Dinlenme aras minimum Aerobik ve dinamik s nma
3-8 dk %90-95 Maksimal HR. 90 dkl k bir ma = 8-12 km Laktat e i ine yak n Vo2 max ort 55-67 ml/lg/dk 70!
Farltek Session A Warm up with a steady jog for 10 minutes Run hard for 3 minutes, jog slowly for 1 minute Repeat 6-8 times Cool down at a steady pace for 10 minutes
Fartlek Session B Warm up with a steady jog for 10 minutes Run hard, for 75 seconds Jog for 150 seconds Run hard for 60 seconds Jog for 120 seconds Repeat 3-4 times Cool down at a steady pace for 10 minutes
Fartlek Session C Warm up with a steady jog for 10 minutes Jog for 60 seconds Run hard (3/4 pace) for 90 seconds Jog for 45 seconds Sprint for 10 seconds Jog for 30 seconds Run backwards for 30 seconds Walk for 30 seconds Run hard for 60 seconds Repeat 3-4 times Cool down at a steady pace for 10 minutes
