{"id":10517,"date":"2020-01-31T09:42:22","date_gmt":"2020-01-31T09:42:22","guid":{"rendered":"https:\/\/tu11.fi\/taekwondo\/?p=10517"},"modified":"2020-05-01T12:59:48","modified_gmt":"2020-05-01T12:59:48","slug":"10517","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/sv\/2020\/01\/10517\/","title":{"rendered":"Fyra nyckelegenskaper hos en idrottare och huvudlinjerna i deras utveckling inom coaching"},"content":{"rendered":"<h3>Fyra nyckelegenskaper hos en idrottare och huvudlinjerna i deras utveckling inom coaching<\/h3>\n<p>Termerna som anv\u00e4nds i den h\u00e4r artikeln anv\u00e4nds i allm\u00e4nhet i coachningslitteratur, men \u00e4ven d\u00e4r \u00e4r termerna inte alltid tydliga eller har f\u00e5tt olika tolkningar. D\u00e4rf\u00f6r har vi h\u00e4r f\u00f6rs\u00f6kt \u00f6ppna de termer som anv\u00e4nds och f\u00f6rklara dem i samband med klubbtr\u00e4ning.<\/p>\n<p>De presenterade modellerna \u00e4r tumregler, en kompetent tr\u00e4nare kan drastiskt avvika fr\u00e5n dem om han vet vad han g\u00f6r.<\/p>\n<h4>Om programmet i allm\u00e4nhet<\/h4>\n<p>Tr\u00e4ningens fysiska fokus presenteras i programmet. Samma \u00f6vningar och \u00f6vningar kan utveckla olika egenskaper om de genomf\u00f6rs p\u00e5 ett annat s\u00e4tt, men coachen b\u00f6r ha en klar uppfattning om vad som utvecklas vid varje given tidpunkt.<\/p>\n<p>N\u00e4r du vill utveckla egenskaper m\u00e5ste idrottaren kunna \u00f6vningarna. D\u00e4rf\u00f6r \u00e4r det bra att ta med delprestationer redan i uppv\u00e4rmningen. Att dela upp \u00f6vningen i separata undervisnings- och arbetsperioder kan ocks\u00e5 vara vettigt, s\u00e4rskilt vid h\u00e5rdare \u00f6vningar. Att l\u00e4ra ut f\u00e4rdigheten under \u00f6vningar \u00e4r ocks\u00e5 m\u00f6jligt om intensiteten p\u00e5 \u00f6vningen \u00e4r l\u00e5g.<\/p>\n<h4>1. Artresistens<\/h4>\n<p>I detta sammanhang h\u00e4nvisar sportuth\u00e5llighet till de specifika uth\u00e5llighetsegenskaper som beh\u00f6vs i t\u00e4vlings taekwondo. Uth\u00e5llighetsegenskaper beh\u00f6vs b\u00e5de under matchen och i \u00e5terh\u00e4mtningen mellan matcherna.<\/p>\n<p>N\u00e4r man tr\u00e4nar sportspecifik uth\u00e5llighet spelar rytmen i \u00f6vningens arbets- och viloperioder en central roll. Det \u00e4r bra att anv\u00e4nda de rytmer som anv\u00e4nds i sportens t\u00e4vlingsprestationer. 3\u00d72 min. \/1 min. retur och 1.30\/30\u201d fungerar som startpunkter. Pacingen kan f\u00f6rl\u00e4ngas om mer grundl\u00e4ggande uth\u00e5llighetsegenskaper efterstr\u00e4vas och f\u00f6rkortas n\u00e4r maximal eller hastighetsuth\u00e5llighet efterstr\u00e4vas, eftersom kraften \u00f6kar i kortare perioder och minskar i l\u00e4ngre perioder.<\/p>\n<p>Inom arbetscykeln kan kraften och rytmen i f\u00f6rest\u00e4llningarna variera beroende p\u00e5 upprepningen av cyklerna. Ju fler cykler det finns, desto l\u00e4gre blir intensiteten inom arbetscykeln. Efter tr\u00e4ning \u00e4r idrottaren tydligt tr\u00f6tt och kan inte utf\u00f6ra full styrketr\u00e4ning. Grovt kan man s\u00e4ga att efter ett bra utvecklande tr\u00e4ningspass b\u00f6r idrottaren fokusera p\u00e5 \u00e5terst\u00e4llande \u00f6vningar och \u00e5terst\u00e4llande stretching.<\/p>\n<h5>Nyckel\u00f6vningar:<\/h5>\n<ul>\n<li>Olika uppgiftssparrar eller sparrar f\u00f6r att sparka m\u00e5l.<\/li>\n<li>Olika upps\u00e4ttningar av sparkar med en rytm som passar f\u00f6r m\u00e5l.<\/li>\n<li>Par\u00f6vningar d\u00e4r det givna m\u00f6nstret upprepas<\/li>\n<li>Olika sprintar, eventuellt kombinerade med sport- eller skicklighetssektioner<\/li>\n<li>Olika hopp- eller hoppset<\/li>\n<\/ul>\n<h5>Kompetensutveckling:<\/h5>\n<p>N\u00e4r tr\u00e4naren g\u00f6r uth\u00e5llighet b\u00f6r han uppmuntra till att uppr\u00e4tth\u00e5lla kvalitet. N\u00e4r man g\u00f6r m\u00e5nga repetitioner tenderar tekniken att g\u00e5 s\u00f6nder och fel blir mer framtr\u00e4dande. \u00c5 andra sidan etablerar ett stort antal korrekt utf\u00f6rda repetitioner metoderna f\u00f6r att utf\u00f6ra tekniken.<\/p>\n<h5>R\u00f6rlighet<\/h5>\n<p>Det \u00e4r sv\u00e5rt att utveckla r\u00f6rlighet i samband med tunga uth\u00e5llighets\u00f6vningar. Det \u00e4r d\u00e4rf\u00f6r som eventuella utvecklingssektioner m\u00e5ste placeras efter uppv\u00e4rmningen, f\u00f6re de faktiska effektiva arbetsperioderna. I l\u00e4ttare \u00f6vningar kan du utveckla dynamisk r\u00f6rlighet, t ex i form av bensv\u00e4ngningskonditionskretsar.<\/p>\n<h4>2. Sportfart<\/h4>\n<p>Sporthastighet i taekwondo best\u00e5r av tv\u00e5 element. <em>Reaktionshastighet<\/em> \u00e4r tiden som m\u00e4ts fr\u00e5n stimulansen till att f\u00f6rest\u00e4llningen b\u00f6rjar. <em>R\u00f6relsehastighet<\/em> \u00e5terigen, tiden m\u00e4ts fr\u00e5n b\u00f6rjan till slutet av en individuell f\u00f6rest\u00e4llning. I tr\u00e4ning \u00e4r det naturligt att kombinera dessa och separera dem efter \u00f6vningen.<\/p>\n<p>N\u00e4r man r\u00f6r sig p\u00e5 gr\u00e4nsen mellan hastighetsuth\u00e5llighet och hastighetstr\u00e4ning kan man ungef\u00e4r g\u00f6ra gr\u00e4nsdragningen s\u00e5 att hastighetsuth\u00e5llighetstr\u00e4ningen blir l\u00e4ngre (&gt;ca 6-10 sek., till och med 20-30 sek.) och \u00e5terh\u00e4mtningarna blir kortare ( &lt;20&quot;) och det blir fler repetitioner (&gt;5-10 i en serie) s\u00e5 att musklerna blir tr\u00f6tta under tr\u00e4ningen. Snabbtr\u00e4ning syftar \u00e5 andra sidan till att p\u00e5verka nervsystemet och musklernas maximala sammandragningshastighet. K\u00f6rningarna \u00e4r korta (&lt;10 sek) och upprepas mindre i en upps\u00e4ttning (vanligtvis max. 10) och returer \u00e4r l\u00e5nga (&gt;20&quot;, till och med 1&#039; eller mer). Seriereturer kan vara upp till 5&#039;. Syftet \u00e4r att helt \u00e5terg\u00e5 till den aktiva pulsen mellan seten, och \u00e4ven inom setet m\u00e5ste pulsen stabiliseras \u00e5tminstone n\u00e5got. Ju h\u00f6gre pulsen g\u00e5r, desto l\u00e4ngre b\u00f6r \u00e5terh\u00e4mtningen vara.<\/p>\n<p>Snabbtr\u00e4ning kr\u00e4ver en l\u00e4tt men tillr\u00e4cklig uppv\u00e4rmning. R\u00f6rligheten b\u00f6r \u00e5tminstone bringas till samma niv\u00e5 som t\u00e4vlingsprestanda. En timsl\u00e5ng tr\u00e4ning kan ta mindre \u00e4n 15 minuter. en h\u00e5llbar sektion som utvecklar hastighetsegenskaper, vilket ger tillr\u00e4ckligt med tid f\u00f6r uppv\u00e4rmning och nedkylning.<\/p>\n<p>\u00d6vningarna utf\u00f6rs med h\u00f6g kraft, men med uppm\u00e4rksamhet p\u00e5 avslappning av prestanda. Det m\u00e5ste finnas tillr\u00e4cklig \u00e5terh\u00e4mtning mellan f\u00f6rest\u00e4llningarna och prestationen m\u00e5ste vara kort.<\/p>\n<h5>Nyckel\u00f6vningar:<\/h5>\n<ul>\n<li>Reaktions\u00f6vningar f\u00f6r olika m\u00e5l<\/li>\n<li>Reaktions\u00f6vningar med ett par<\/li>\n<li>Korta upps\u00e4ttningar av sparkar som ges till m\u00e5l<\/li>\n<li>Hopp och kombinationer av sparkar och hopp<\/li>\n<\/ul>\n<h5>Kompetensutveckling:<\/h5>\n<p>Som regel ska \u00f6vningarna vara l\u00e4tta nog f\u00f6r att idrottaren ska kunna tr\u00e4na p\u00e5 egenskapen. En v\u00e4lkontrollerad teknik kan dock kr\u00e4va modifiering, s\u00e4rskilt i reaktions\u00f6vningar, ett bra exempel \u00e4r att byta avst\u00e5nd.<\/p>\n<h5>R\u00f6rlighet<\/h5>\n<p>R\u00f6rlighet kan utvecklas i de f\u00f6rberedande delarna av \u00f6vningen. I de delar som kan \u00e5terh\u00e4mtas \u00e4r det v\u00e4rt att komma ih\u00e5g att \u00e4ven om idrottaren inte n\u00f6dv\u00e4ndigtvis k\u00e4nner sig tr\u00f6tt s\u00e5 \u00e4r hans nervsystem anstr\u00e4ngt. Av denna anledning b\u00f6r restaurerande str\u00e4ckor inte vara f\u00f6r kr\u00e4vande.<\/p>\n<h4>3. Artstyrka<\/h4>\n<p>Sportkraft \u00e4r f\u00f6rm\u00e5gan att producera kraft under sportprestationer. Detta \u00e4r s\u00e4rskilt viktigt n\u00e4r det g\u00e4ller slagkraften av sparkar och slag och n\u00e4r man g\u00f6r riktnings\u00e4ndringar. Styrka beh\u00f6vs ocks\u00e5 f\u00f6r att kontrollera kroppen i sportprestationer som helhet.<\/p>\n<p>Sportstyrka kan ut\u00f6vas antingen indirekt eller direkt. Indirekta \u00f6vningar ligger mycket n\u00e4ra sportprestationer men inneh\u00e5ller generella styrkeuppbyggande \u00f6vningar. Direkt\u00f6vningar d\u00e4remot \u00e4r idrottsprestationer som man tillf\u00f6rt motst\u00e5nd p\u00e5 n\u00e5got s\u00e4tt. Tr\u00e4ningsformer \u00e4r till exempel extra motst\u00e5nds\u00f6vningar med hj\u00e4lp av olika konditionskretsar och hj\u00e4lpmedel. Startvinklarna f\u00f6r olika f\u00f6rest\u00e4llningar kan \u00f6verdrivas, och olika pallplatser eller hinder kan anv\u00e4ndas som hj\u00e4lp.<\/p>\n<p>Traditionella muskelkonditionskretsar b\u00f6r alltid utf\u00f6ras s\u00e5 sportspecifika som m\u00f6jligt eller anv\u00e4nda sportspecifika sektioner (kn\u00e4b\u00f6j + spark ist\u00e4llet f\u00f6r bara kn\u00e4b\u00f6j) och i intervallformat, p\u00e5 grund av intervallstilen f\u00f6r t\u00e4vlingsprestationer. Bensv\u00e4ngningskonditionskretsar b\u00f6r ocks\u00e5 tr\u00e4nas. Gymmet har ett bra urval av gummiband f\u00f6r ytterligare motst\u00e5nd. Fitnessbollar och kettlebells finns i viktrummet.<\/p>\n<h5>Nyckel\u00f6vningar:<\/h5>\n<ul>\n<li>Fitness kretsar<\/li>\n<li>Ytterligare styrketr\u00e4ning<\/li>\n<\/ul>\n<h5>Kompetensutveckling:<\/h5>\n<p>N\u00e4r du tr\u00e4nar styrka m\u00e5ste du fokusera p\u00e5 r\u00e4tt prestationsmetoder. Speciellt n\u00e4r man kombinerar sportteknik med \u00f6vningar b\u00f6r man vara noga med att teknikerna utf\u00f6rs korrekt f\u00f6r att minimera skaderisken. Det \u00e4r ocks\u00e5 viktigt att l\u00e4ra sig att h\u00e5lla sig till teknikerna \u00e4ven n\u00e4r musklerna \u00e4r tr\u00f6tta.<\/p>\n<h5>R\u00f6rlighet<\/h5>\n<p>R\u00f6rlighetstr\u00e4ning g\u00e5r bra med styrkesektionerna. Det \u00e4r dock v\u00e4rt att g\u00f6ra restaurerande sektioner och skakningar mellan styrkesektionerna och utveckla stretching.<\/p>\n<h4>4. R\u00f6rlighet<\/h4>\n<p>R\u00f6rlighet \u00e4r en viktig egenskap inom taekwondo. Mobilitet delas in i passiv och dynamisk r\u00f6rlighet. Ett exempel p\u00e5 passiv r\u00f6rlighet kan vara till exempel splits och dynamisk h\u00f6g kick. Passiv r\u00f6rlighet kr\u00e4ver endast r\u00f6rlighet i leder och muskler, medan aktiv, dynamisk r\u00f6rlighet kr\u00e4ver styrka fr\u00e5n musklerna och koordination fr\u00e5n nervsystemet f\u00f6r att prestera.<\/p>\n<p>R\u00f6rlighet \u00f6vas st\u00e4ndigt i alla \u00f6vningar, antingen utveckla eller underh\u00e5lla den. Utvecklande r\u00f6rlighets\u00f6vningar kopplas oftast till annars l\u00e4ttare \u00f6vningar medan bibeh\u00e5llande\/\u00f6ppnande r\u00f6rlighets\u00f6vningar g\u00f6rs i h\u00e5rdare \u00f6vningar d\u00e4r syftet \u00e4r att utveckla andra egenskaper.<\/p>\n<p>S\u00e4rskilt under de senaste veckorna \u00e4gnas uppm\u00e4rksamhet \u00e5t utvecklingen av passiv r\u00f6rlighet.<\/p>\n<p>Uth\u00e5llighets- och styrkecykler utvecklar dynamisk r\u00f6rlighet enligt beskrivningen ovan. Under fartperioder bibeh\u00e5lls r\u00f6rligheten under uppv\u00e4rmning och \u00e5terh\u00e4mtning.<\/p>\n<p>R\u00f6rlighet som egenskap utvecklas l\u00e5ngsamt, s\u00e4rskilt unga i tillv\u00e4xtfasen kan tappa sin r\u00f6rlighet i ett visst skede, trots omfattande r\u00f6rlighetstr\u00e4ning. Men med regelbunden tr\u00e4ning f\u00f6rb\u00e4ttras r\u00f6rligheten s\u00e5 l\u00e4nge kroppen slutar v\u00e4xa. R\u00f6rlighet \u00e4r ocks\u00e5 en v\u00e4ldigt individuell egenskap, vissa m\u00e4nniskor har det naturligt mycket mer \u00e4n andra.<\/p>","protected":false},"excerpt":{"rendered":"<p>Fyra nyckelegenskaper hos en idrottare och huvudlinjerna i deras utveckling inom coachning. Termerna som anv\u00e4nds i denna artikel anv\u00e4nds vanligtvis i coachningslitteratur, men \u00e4ven i dessa \u00e4r termerna inte alltid tydliga eller har f\u00e5tt olika tolkningar. D\u00e4rf\u00f6r har vi h\u00e4r f\u00f6rs\u00f6kt \u00f6ppna de termer som anv\u00e4nds och f\u00f6rklara dem i samband med klubbtr\u00e4ning. De presenterade modellerna \u00e4r tumregler, en kompetent tr\u00e4nare kan drastiskt avvika fr\u00e5n dem om han vet vad han g\u00f6r...<\/p>","protected":false},"author":2,"featured_media":9346,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-10517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nelj\u00e4 avainominaisuutta urheilijalla ja niiden kehitt\u00e4misen p\u00e4\u00e4linjat valmennuksessa - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"T\u00e4ss\u00e4 kirjoituksessa k\u00e4ytetyt termit ovat yleisesti valmennuskirjallisuudessa k\u00e4ytettyj\u00e4, mutta niiss\u00e4k\u00e4\u00e4n termit eiv\u00e4t ole aina yksiselitteisi\u00e4 tai niille on annettu eri tulkintoja. Siksi t\u00e4ss\u00e4 onkin pyritty avaamaan k\u00e4ytettyj\u00e4 termej\u00e4 ja selitt\u00e4m\u00e4\u00e4n niit\u00e4 seuravalmennuksen kontekstissa.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tu11.fi\/taekwondo\/sv\/2020\/01\/10517\/\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nelj\u00e4 avainominaisuutta urheilijalla ja niiden kehitt\u00e4misen p\u00e4\u00e4linjat valmennuksessa - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa","description":"Termerna som anv\u00e4nds i den h\u00e4r artikeln anv\u00e4nds i allm\u00e4nhet i coachningslitteratur, men \u00e4ven d\u00e4r \u00e4r termerna inte alltid tydliga eller har f\u00e5tt olika tolkningar. 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