20 Sesiones de Entrenamiento Ciudad de Murcia

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Wjyebmb; Wyjlbowj}. Oj|; 4 Oelyb; 4 FC Kzcdmbyj|; 97 Wby}jyb|; < @j| " B}yb| ;

BIKJ]EVB\ •

En}ybmzlleün

LD@JN]DOEJN]B

97―

WDY]J WYENLEWD@

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/ Dl}evdleün 47―

\jlzjnled mj nûojyb| d`}jyndnmb lbn j|}eydoejn}b| / Ybnmb :x9

47―

/ Jkjyleleb ‐Ielb`by‟ •

5 x 5 ! 4l

•

9x :― Y; 9―

<} • Ojmeb ldowb •

/ Fû}ib` • Ojmeb ldowb • }bmb| lbn}yd }bmb| • < x 6― Y;4―/ 9―

WDY]J FEND@

= `dycb| }yb}dnmb J|}eydoejn}b| :―

@j|ebnj|; Bi|jyvdlebnj|;

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Wjyebmb; Wyjlbowj}. Oj|; 4 Oelyb; 4 FC Kzcdmbyj|; 9= Wby}jyb|; < @j| " B}yb| ;

BIKJ]EVB\ En}ybmzlleün Fzjy{d cjnjyd` •

LD@JN]DOEJN]B

49―

WDY]J WYENLEWD@

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/ Dl}evdleün id`ün ! j|}eydoejn}b| ! we``dy dnmdnmb 49―

/ Lzdmydmb mj fzjy{d (wdyjkd|% 93―

/ wz`|b ce}dnb / `dcdy}ekd| , fbnmb| / Dimboend`j| / mdy|j `d vzj`}d (9% / |d`}dy u wd|dy wby mjidkb / dyyd|}yj| u jowzkj| / }bldy|j ozlhd| vjlj| j}l.. /Ldoiedy mj lbowdôjyb jn ldmd jkjyleleb / Ybnmb Oüve` 46― / :x9!4 / < x =― Y; 4―<7― “ 9―

/ 4] " < wd|j| wdyd ldoieb \jcznmd u }jyljyd |jyej 4/9 }btzj| u ldoiedy j` kzcdmby tzj |j tzjmd Jn ldmd |jyej kzjcd zn wby}jyb

WDY]J FEND@ J|}eydoejn}b| :―


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•

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/ Dl}evdleün ‐U‟ 9― / Jkjyleleb mj wd|j| 46― (`d ‐U‟% ! j|}eydoejn}b|

Ceyb ! mjkdy mj ldyd

/Kzjcb ‐]jyljy hboiyj‟ 4:― < jtzewb| mj 8 kzcdmbyj| < x =― Y; 4―

4 }btzj fzjyd " < }btzj| mjn}yb " =7 x <:

/ Wdy}emb < jtzewb| • < x 8 kzcdmbyj| ! W • Jtzewb tzj mj|ldn|d

Ybnmb 6x9 ]bmb| lbn}yd }bmb| mb| Vjlj| 9x=― ! 9 x <―

WDY]J FEND@

= }yb}j| mj :7 oj}yb| yjcyj|dnmb dnmdnmb J|}eydoejn}b| :―

@j|ebnj|; Bi|jyvdlebnj|; Wyjwdydmby fï|elb wdy}elewd wdy}elewd jn `d lbn|jyvdleün lbn|jyvdleün u wdy}emb| wdyd lbow`j}dy.

47―

Mïd

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Fzjy{d cjnjyd` Fû}ib` / Fzjy{d

LD@JN]DOEJN]B

48―

WDY]J WYENLEWD@

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/ Dl}evdleün nboiyj ! j|}eydoejn}b| 5―

/ We``dy dnmdnmb wdyjkd| u {bnd| wdyjkd| =―

/ Dl}evdleün fend` (iyd{b|% <―

/ \e}zdleün Fzjy{d <7― / 9 x 8 x <7‟ Y; 4― 4―<7‟ 4―<7‟

4

/Lbowjn|d}byeb ! `zlhd ! lbbymend}evb lbbymend}evb ! |d`}b| ! |dèmd ]M (vzj`}d }yb}j%

Dimboe nd`j| Fbnmb|

9

Lbbymend

@zlhd 4: o}|

/ Lbowjn|d}byeb ! `zlhd ! Jkjyl. Id`ün ! |d`}b| ! |dèmd ]M

}evb 47 oj}yb|

\dèmd 47 o}|

/ Wdy}emb yjmzlemb| 4:―

= x 6 kzcdmbyj| = x <― Y; 4―

W. Wby}jyïd| wjtzjôd| (<7x97% W. ]eyb (mbi`j mj Äyjd% \e|}jod oznmedè}b

WDY]J FEND@ J|}eydoejn}b| 8―


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/ ]yb}j <― / J|}eydoejn}b| 6― / Bw}eoe{dleün 6― / Lbbymend}evb iyd|e`jôb ! ldyyjyd (= yjwj}elebnj|%

/ \e}zdleün mj Yj|e|}jnled 95―― 9 x 49― 49― (< ye}ob| 4―` " 4―o "4―y% •

• Y; :― j|}eydoejn}b| • Kzcdmbyj| yjwdy}emb| mj

fbyod enmevemzd` wby j` ldowb.

@b| wby}jyb| |b`b lbyyjn `d wyeojyd |jyej

/ Kzjcb wd|j| wby wzjy}d| • 9 x 47― Y; :―



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BIKJ]EVB\ Yj|e|}jnled ldowb cydnmj lbnljw}b| cjnjyd`j| mj` kzjcb • •

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/ Dl}evdleün <― (wdyjkd| lbcemb| mj `d odnb%

/ J|}eydoejn}b| =― / Kzjcb ‐we``dy id`ün‟ 8― / ]bldy id`ün }yïb| <―

/ W. Lyz{dy ydud 9:― 9x 47― Y;:―

44x44

/ Wdy}emb 99― 9x47― Y;9―

44 x 44 ! l ! wby}jyb| < " = mj ldowb


@j|ebnj|; Bi|jyvdlebnj|; Ndnb mj|ldn|d wby ob`j|}ed| jn `d ybme``d

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/ ]yb}j :―

/ J|}eydoejn}b| :― / Lbbymend}evb (4: oj}yb| ! `dycb <: oj}yb|% 6 yjwj}elebnj| 6―

/ Ybnmb l`ä|elb 4:―



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LD@JN]DOEJN]B

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WDY]J WYENLEWD@

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/ Dl}evdleün ! j|}eydoejn}b| 5―

/ We``dy Ldid``b :―

/ Leylze}b mj Fzjy{d <7― 9 x6 x <7‟ Y;=―

d% 4. Lbow`jojn}dyeb (47% 9. @zlhd 4: oj}yb| <. < |jcznmb| mj }yew`j (47 oj}yb|% =. \dèmd d }bldy weld| (<% (47 oj}yb|% I% 4 u 9 eczd` < |d`}b j|tzedmby = |dèmd d weld jn}yjndmby

/ Ybnmb Oüve` 97― =x=― Y; 9―

4} " 9} }yd| ldoieb.


@j|ebnj|; Bi|jyvdlebnj|; Lhdy`d |biyj j` fznlebndoejn}b mj` cyzwb mj|wzå| mj `d mzlhd.

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BIKJ]EVB\ • •

Fû}ib` Fzjy{d Mjfjn|d jn `ïnjd “

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WDY]J WYENLEWD@

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/ Jkjyleleb mj wd|j| 46― (`d ‐U‟% ! j|}eydoejn}b|

mjkdy mj ldyd Wdyjm Ceyb u wdyjm

/ D}dtzj| x `d `ïnjd 48― 3x= " 8x= (Ldmd d}dtzj ldoieb mj @ïnjd%

/ W. < jtzewb| <7―
lbn}yd }bmb|%


@j|ebnj|; Bi|jyvdlebnj|; Czjyyd mj|ldn|d wby ob`j|}ed| jn ybme``d. Kzjcdn lhjod j Eôdae wdyd lbow`j}dy.

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BIKJ]EVB\ • •

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LD@JN]DOEJN]B

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/ Jkjyleleb mj wd|j| (`d ‐U‟! }eyb% ! j|}eydoejn}b| 97―

4. Leylze}b mj fzjy{d

9. Ybnmb 9 wby fzjyd 46―

9 x 6 x 99‟ Y; 4― W;<―/=―

:x: ! 9L " <: x 9:

Yjlzwjydleün;

(]yb}j, Yäwemb, dnmdnmb%

<] wby mjn}yb " 4] wby fzjyd " 9} wby fzjyd j` mj` oe|ob lb`by

4

9

4


@j|ebnj|; Bi|jyvdlebnj|; Czjyyd mj|ldn|d wby ob`j|}ed| jn ybme``d

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BIKJ]EVB\ • •

Fû}ib` Fzjy{d ]ydn|e}b d}dtzj / mjfjn|d “

LD@JN]DOEJN]B

4:―

WDY]J WYENLEWD@

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/ Dl}evdleün |jlzjnled mj nûojyb| wby wdyjkd| 4:― (enl`zemb we``dy wdyjkd|%

/ ]yelb`by wby}jyb 97― 6 x 9― Y; 4―/9―

9 |jyej| mj `d 6 yjlzwjydnmb (lbn}dy nûojyb mj id`bnj| yjlzwjydmb% 9 }btzj|

/ W. ]yelb`by <9― 6 x =― Y; 4―/9―

Mb| |jyej| ybidnmb

WDY]J FEND@

Lbow`jojn}dyeb| J|}eydoejn}b| :―

@j|ebnj|; Bi|jyvdlebnj|; Czjyyd mj|ldn|d wby ob`j|}ed| ob`j|}ed| jn ybme``d. Ndnb mj|ldn|d wby yjlbojnmdleün yjlbojnmdleün }ålneld

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BIKJ]EVB\ • •

Yj|e|}jnled cjnjyd` Lbnljw}b| cjnjyd`j|

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48―

WDY]J WYENLEWD@

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/ ]yb}j èiyj =― / J|}eydoejn}b| 47― / Dl}evdleün =―

/ \e}zdleün mj Yj|e|}jnled 94― 4 x 94― 94― (< ye}ob| 4―` " 4―o "4―y% •



/ Ielb`by ‐]yj| {bnd|‟ < }btzj| Wdyd wzn}b jn}ydy d zn }btzj jn `d| mb| {bnd| 9 x 47― Y; 4―

Wby}jyb| |j jkjyle}dn dwdy}j

WDY]J FEND@

J|}eydoejn}b|


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BIKJ]EVB\ • •


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/ Dl}evdleün <― / J|}eydoejn}b| :― / We``dy dnmdnmb 9― / We``dy {bnd| 9― / \d`vdy id`ün <―

/ \e}zdleün mj Yj|e|}jnled 94― 4 x 94― 94― (< ye}ob| 4―` " 4―o "4―y lbn id`ün % •



/ Ielb`by 47 wd|j| wzn}b < }btzj| Nb yjwj}ey wd|j 4 x 47― Y; <― ! 4 x 8―

44 x 44 ! 4 l " Ojmeb ldowb Wby}jyb| |j jkjyle}dn dwdy}j }bmb j` jn}yjndoejn}b

WDY]J FEND@ J|}eydoejn}b| 8― Lbow`jojn}dyeb| 8―

@j|ebnj|; Bi|jyvdlebnj|; Lhdy`d |biyj `d fe`b|bfïd mj kzjcb (mjfjn|d% mj|wzå| mj `d mzlhd

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/ Dl}evdleün 9― / J|}eydoejn}b| =―

/ Wd|j| ‐iz|ldy `ïnjd mj wd|j‟ 49―

/Kzjcb Wdyjmj| 47― Ojmeb ldowb < }btzj|, jn}ydy jn wdyjm wdyd wzn}b.

/ W. Mbi`j wby mjn}yb 47― W; <―

/ Wdy}emb 98― ¾ mj ldowb 44 x 44 ! Wg! L 9 x 47― ! 4 x 8― Y; 4―/9―

WDY]J FEND@ J|}eydoejn}b| èiyj :―

@j|ebnj|; Bi|jyvdlebnj|; Ndnb |j |d`j jn `d û`}eod |jyej mj fû}ib` wby ldn|dnleb. @ztzj |j |d`j dldidnmb `d wjnû`}eod |jyej

mj fû}ib` wby jncdnlhdy|j `d j|wd`md

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• •

Obveoejn}b| mjfjn|evb| Id`ün wdydmb Lbbymendleün

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4. Obveoejn}b| mjfjn|evb| 97―

9. Dl}evdleün ! j|}eydoejn}b| 8―

<8―

<. Lbbymendleün 47―

49 x : x 9 wd|b|

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/ Ybnmb l`ä|elb 4:―

/ Id`ün wdydmb <7― / \dtzj mj idnmd (}yj|

{bnd|%

/ Eneleb, dwbub wby mj}yä| / Ojmeb vb`jd mj wyeojyd / Mj`dn}j, lyzlj b mjvb`zleün d` tzj |dld /\dtzj| mj j|tzend / Lby}b / meyjl}b WDY]J FEND@ Lbow`jojn}dyeb| 47― (dimboend`j|, fbnmb|% J|}eydoejn}b| :―

@j|ebnj|; Bi|jyvdlebnj|; Ndnb mj|ldn|d wby `d ybme``d. Lhdy`d |biyj `d fe`b|bfïd mj` kzjcb bfjn|evb

4:――

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BIKJ]EVB\ • •

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45―

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/ Dl}evdleün 9―

/ Jkjy. Wd|j| Vdn Cdd` ! j|}eydoejn}b| 4=―

/Wby }yïb| }bldy j` id`ün èiyj <―

/ Jkjyleleb ljn}yb| u yjod}j| E 9:―

]yïb|, : ljn}yb| wby kzcdmby Wd|j fzjy}j |en }bldy |zj`b, mb| }btzj| wdyd wdyjm u ljn}yb j`jvdmb mj|mj fzjyd mj` äyjd, yjod}j |en tzj }btzj |zj`b b |e hdu yjlhdlj mj wyeojyd. Vzj`}d }yb}j

/Kzcdmd| id`ün wdydmb 4:―

/ Fd`}d| `d}jyd`j| ljyldnd| u `jkdnd|

WDY]J FEND@ J|}eydoejn}b| èiyj| :―

@j|ebnj|; Bi|jyvdlebnj|; Ndnb jn}yjndoejn}b mj yjlzwjydleün lbn j` fe|eb.

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/ Dl}evdleün ! J|}eydoejn}b| 8―

/ Obveoejn}b| bfjn|evb| <7―

/ Dl}evdleün 9― / Kzjcb ‐|d`vdy kzn}änmb|j ‐ 6―

/ Ybnmb
/Ybnmb 6 x 9 49― 9 x :― Y; 4―/9―

Nb kzcdy lbn kzcdmby lbn}eczb 4] `dmb `dycb " 9} `dmb lby}b / Id`ün wdydmb 4:― Fd`}d| fybn}d`j| meyjl}d| j enmeyjl}d| wjnd`}e|


@j|ebnj|; Bi|jyvdlebnj|; Ndnb jn}yjndoejn}b mj yjlzwjydleün lbn j` fe|eb.

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WDY]EMB;

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/ Yjlzwjydleün / Yj|e|}jnled

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47―

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/ ]yb}j èiyj =― / J|}eydoejn}b| =― / Dl}evdleün f`by 9―

/ Leylze}b Hemmena4 4 :― (= x <―<7‟% <―<7‟%

/ Kzjcb = lbobmenj| lbobmenj| jn `d| j|tzend| 99―

Hdljy zn jkjyleleb jn ldmd lbnb (dimboend` (4:% fbnmb| (4:%, dimboend` (4:% u ojmed |jn}dme``d wby wdyjkd| (47%%. = vzj`}d|. J` jn}yjndy odyld j` eneleb mj` jkjyleleb

9 x 47― Y; <―

< }btzj| " 4 }btzj lbobmenj|

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@j|ebnj|; Bi|jyvdlebnj|; Ndnb mj|wzå| mj` leylze}b yjdè{d jkjyleleb| mj yjlzwjydleün. Lbn j|}j jn}yjndoejn}b dldidob| `d

lbnljn}ydleün mj \jcbved.

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\j|eün

97

Wjyebmb; Wyjlbowj}. Oj|; 4 Oelyb; < Kzcdmbyj|; 99 Wby}jyb|; < @j| " B}yb| ; 4

BIKJ]EVB\ • •

Fzjy{d Fû}ib` / Fzjy{d

LD@JN]DOEJN]B

46―

WDY]J WYENLEWD@

=3

/ Dl}evdleün ! J|}eydoejn}b| 8―

/ Bw}eoe{dleün 8― 3 (lbbymend}evb| 47 oj}yb|! `dycb 9: oj}yb|% / Id`ün wdyjkd| 9―

/ Leylze}b mj fzjy{d 9:― 9 x 6 x 98‟ Y; 4― <7‟ <7‟ W; <―/=―

/ W. Oz`}ewby}jyïd| 97― < x :― Y; 9― <7‟

= x 6 kzcdmbyj| 9: x =7 ]bmb| lbn}yd }bmb| Wdyd cb` wd|j wby `d| wby}jyïd| < }btzj| Zn wby}jyb mj|ldn|d.

WDY]J FEND@

47―

J|}eydoejn}b| :―

@j|ebnj|; Bi|jyvdlebnj|; Ndnb yjve|eün mj ybme``d. J` iyd|e`jôb Mejcb |j odylhd d |z wdï|. \dzyd, kzcdmby mj` feèd` jn}yjnd lbn

nb|b}yb|

20 Sesiones de Entrenamiento Ciudad de Murcia

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