LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
INDICE: LA PREP PREPARACI ARACION ON FISIC FISICA A ESPE ESPECÍF CÍFICA ICA EN BALO BALONMA NMANO… NO……… …………… …………… …………… …………… ……….. ….. Análii ! "#$#"%&$'%i"# (&l &)*&$+, &n -#l,n#n,…………………………………… -#l,n#n,……………………………………………… ………… Análii (& l, ,-&%i, ",n"$&%, &n -#l,n#n,……………………………………… -#l,n#n,………………………………………………….. ………….. ESRCRA 4 FNCION DE LOS PERIODOS DE ENRENAMIENO P&$i,( P&$i,(, , P$&#$#% P$&#$#%,$i ,$i,…… ,………… …………… …………… …………… …………… …………… ……………… …………… …………… …………… …………… …………… …….. P&$i,( P&$i,(, , (& ",&%i"i ",&%i"i7n… 7n……… …………… …………… …………… …………… …………… …………… …………… ……………… …………… …………… …………… …….. P&$i,(, %$#ni%,$i, MICROCICLOS ESRC ESRCRA RA DE LOS LOS PERIOD PERIODOS OS DE PREPAR PREPARACIO ACION N EN BALONMAN BALONMANO……… O……………… …………… …… DINAMICA DINAMICA DE LAS LAS CARGAS CARGAS EN EN EL ENRENAM ENRENAMIEN IENO O DE BALON BALONMANO… MANO…………… ………………… ……….. LAS CARGAS EN BALONMANO SEGN PERIODOS ACOPLAMIENO DE LOS E;ERCICIOS EN EL CICLO CICLO ANAL ANAL MEODOS GENERALES DE ENRENAMIENO CON RELACION AL BALONMANO M<%,(, M<%,(, ",n%in ",n%in=,… =,……… …………… …………… …………… …………… …………… …………… …………… …………… …………… ……………… …………… …………… ……….. M<%,(, (& $&&%i"i,n& M<%,(, #$i#-l& M<%,(, in%&$áli", M<%,(, (& ",&%i"i7n… ",&%i"i7n…………… …………………… …………………… ………………… ………………… …………………… …………………… …………………. ………... M<%,(, (&l *&>, EL CALENAMIENO CAR?CER CAR?CER SISEMA SISEMAIC ICO O DE LAS CALIDADE CALIDADES S MORICES MORICES EN BALONMAN BALONMANO……… O……………. ……. C*#li(#(& )'i"# >&n&$#l& C*#li(#(& )'i"# &&"i#l& APLICACI@N DE ESA ESAS S CALIDADES SEGN EL PESO ESPECÍFICO…………… ESPECÍFICO…………………….. ……….. IPO DE ACCION MSCLAR EN BALONMANO………………… BALONMANO……………………………………… …………………………………. ……………. PROCESO DE APLICACI@N DE LA FERA EN BALONMANO E;ERCICIOS INDICADOS PARA LOS GRANDES GRPOS MSCLARES E;ERCICIOS PARA PEEOS GRPOS MSCLARES CARACER CARACERISIC ISICAS AS DEL RENDIMIEN RENDIMIENO O MAIMO DEL ;GADOR ;GADOR 4 DEL EIPO…… EIPO………….. …….. Análii &n #""i,n& %<"ni"# N=&$, (& #""i,n& %<"ni"#
PAG 3 5 6 8 9
10
11 12 13 1
15
IEMPO RECPERACION PARA ME;ORAR LAS CALIDADES MORICES FNDAMENALES
ESDIO DE LA FERA EN BALONMANO i, (& #""i,n& *"*l#$& P$,"&, P$,"&, (& #li"#"i7n (& l# )*&$+# &n &l -#l,n#n,…………… -#l,n#n,……………………… …………………… ………………… ………………. ………... 16 OB;EIOS DE LA PREPARACI@N DE FERA CARACERÍSICAS 4 MEDIOS A LO LARGO DE LA EMPORADA
En )*&$+# #-,l*%# En )*&$+# # l# &l,"i(#( En ,%&n"i# &&"')i"# 18 E%$&i(#(& %$&n in)&$i,$ E%$&i(#(& %$&n *&$i,$ En &l %$,n", NIELES DE MANIFESACIONES DE LA FERA EN BALONMANO LA FERA ESPECÍFICA EN BALONMANO…………… BALONMANO………………………………… ………………………………………… ……………………….. ….. 1 MHODOS PARA EL DESARROLLO DE LA FERA EN BALONMANO M&(i, # *%ili+#$ M<%,(, (& &n%$&n#i&n%, PROGRAMAS DE DESARROLLO DE LA FERA EN BALONMANO MEODOLOG MEODOLOGÍA ÍA DEL ENREN ENRENAMIEN AMIENO O DE FERA ESPECÍFIC ESPECÍFICA……… A………………… …………………… ………….. .. 19 SISEMAS DE ENRENAMIENO APLICADOS PARA LA FERA EN BALONMANO D& &)*&$+, #i#l& J#l%&$,)ili#.K D& ái# $&&%i"i,n& $&&%i"i,n& i%&# -,(!-*il(i -,(!-*il(in>K…… n>K……………… …………………… …………………… …………………… ……………….. …….. 20 R&&%i"i,n& R&&%i"i,n& ",n &)*&$+, &)*&$+, ",n%in*#(, ",n%in*#(, i%&# &n "i$"*i%,K……… "i$"*i%,K……………… ………………… …………………… ………….. 21 E&$"i"i, ",n -#l,n& &(i"in#l& LA RESISENCIA DENRO DEL PROCESO DE ENRENAMIENO PARA BALONMANO i, (& $&i%&n"i# C*#($, $&*&n (& l# (i%in%, %i, (& &)*&$+, ! * "#$#"%&$'%i"#………………… "#$#"%&$'%i"#……………………………. …………. 22 LA RESISENCIA APLICADA APLICADA AL BALONMANO…………………………… BALONMANO………………………………………………… ………………………….. …….. 23 MHODOS DE ENRENAMIENO SISEMAS DE ENRENAMIEN ENRENAMIENO O DE LA RESISENCIA…………………… RESISENCIA……………………………………… ……………………… …… 2 GRPOS MSCLARES M?S IMPORANES EN LA ME;ORA DE LA FERA EN BALONMANO………
ENRENAMIENO DE LA RESISENCIA ESPECÍFICA EN BALONMANO A RAES DE E;ERCICIOS FISICOECNICOA FISICOECNICOACICO………………………… CICO…………………………………………………………………… ……………………………………………….. …….. 26
F,$# (&l %$#-#, ENRENAMIENO ENRENAMIENO DE LA ELOCIDAD EN EL BALONMANO…………………………… BALONMANO……………………………………… ………… 28 C#$#"%&$'%i"# &n &l *&>,
;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
1
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
M#%i+#"i,n& (& l# &l,"i(#( &n -#l,n#n,……………………… -#l,n#n,…………………………………………… ……………………………………. ………………. 2 C,n"&%, (& &l,"i(#( (& $&#""i7n &n -#l,n#n, C,n"&%, (& l# &l,"i(#( (& %$#l#"i7n P$in"ii, (& #li"#"i7n (& l# &l,"i(#( S* &%,(,l,>'# S* #li"#"i7n #li"#"i7n #l -#l,n#n,…… -#l,n#n,……………… …………………… …………………… …………………… ………………… ………………… …………………… ……………. …. 29 F,$# (& &n%$&n#$ l# &l,"i(#( &&"')i"# E&$"i"i, #$# l# &l,"i(#( &&"i)i"#…………………………………… &&"i)i"#………………………………………………………… ……………………………… ………… 30 C$i%&$i, M,(&l, (& &n%$&n#i&n%, LA COORDINACION COORDINACION EN EN EL BALONMANO…………………………… BALONMANO………………………………………………… ……………………………….. ………….. 31 C,,$(in#"i7n ,"*l,#n*#l C.O.M.K C,,$(in#"i7n (inái"# >&n&$#l C.D.G.K C,,$(in#"i7n (inái"#&>&n%#$i#………………… (inái"#&>&n%#$i#……………………………………… ……………………………………… …………………………….. ………….. 32 E%$*"%*$#"i7n &#"i,%&,$#l E&$"i"i, (& l# ",,$(in#"i7n LA FLEIBILIDAD EN EL BALONMANO…………………………… BALONMANO……………………………………………… ………………………………….. ……………….. 33 D&)ini"i7n M&%,(,l,>'# COORDINACION DE LA PREPARACION FISICA CON LA ECNICA 4 LA ACICA O-&%i, (&l #",n(i"i,n#i&n%, &&"')i", Si%&#…… Si%&#……………… …………………… ………………… ………………… …………………… …………………… …………………… …………………… ………………… ……………. ……. 3 O$i&n%#"i,n& O$i&n%#"i,n& ",n $&l#"i7n #l )i%<"%á"… )i%<"%á"………… ………………… …………………… …………………… …………………… …………………… …………… … 35
;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
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LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
M#%i+#"i,n& (& l# &l,"i(#( &n -#l,n#n,……………………… -#l,n#n,…………………………………………… ……………………………………. ………………. 2 C,n"&%, (& &l,"i(#( (& $&#""i7n &n -#l,n#n, C,n"&%, (& l# &l,"i(#( (& %$#l#"i7n P$in"ii, (& #li"#"i7n (& l# &l,"i(#( S* &%,(,l,>'# S* #li"#"i7n #li"#"i7n #l -#l,n#n,…… -#l,n#n,……………… …………………… …………………… …………………… ………………… ………………… …………………… ……………. …. 29 F,$# (& &n%$&n#$ l# &l,"i(#( &&"')i"# E&$"i"i, #$# l# &l,"i(#( &&"i)i"#…………………………………… &&"i)i"#………………………………………………………… ……………………………… ………… 30 C$i%&$i, M,(&l, (& &n%$&n#i&n%, LA COORDINACION COORDINACION EN EN EL BALONMANO…………………………… BALONMANO………………………………………………… ……………………………….. ………….. 31 C,,$(in#"i7n ,"*l,#n*#l C.O.M.K C,,$(in#"i7n (inái"# >&n&$#l C.D.G.K C,,$(in#"i7n (inái"#&>&n%#$i#………………… (inái"#&>&n%#$i#……………………………………… ……………………………………… …………………………….. ………….. 32 E%$*"%*$#"i7n &#"i,%&,$#l E&$"i"i, (& l# ",,$(in#"i7n LA FLEIBILIDAD EN EL BALONMANO…………………………… BALONMANO……………………………………………… ………………………………….. ……………….. 33 D&)ini"i7n M&%,(,l,>'# COORDINACION DE LA PREPARACION FISICA CON LA ECNICA 4 LA ACICA O-&%i, (&l #",n(i"i,n#i&n%, &&"')i", Si%&#…… Si%&#……………… …………………… ………………… ………………… …………………… …………………… …………………… …………………… ………………… ……………. ……. 3 O$i&n%#"i,n& O$i&n%#"i,n& ",n $&l#"i7n #l )i%<"%á"… )i%<"%á"………… ………………… …………………… …………………… …………………… …………………… …………… … 35
;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
2
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
LA PREPARACION FISICA ESPECÍFICA EN BALONMANO S& -## &n &l %$#-#, (& #li"#"i7n (& l# )*&$+# &&"')i"# #l B#l,n#n,. L# &(*"#"i7n )'i"# & *n# #$%& (& l# &(*"#"i7n >&n&$#l -ái"# *& %,(, *>#(,$ (&-& $#"%i"#$ i&n(, * )in &l ),$#%i, J#-lán(,& &n *n &n%i(, >&n<$i", i&n(, l# -#& (& l# $&#$#"i7n )'i"#. L# $&#$#"i7n )'i"# ,n &l ",n*n%, (& #"%ii(#(& )'i"# *& $&#$#n #l *>#(,$ #$# l# ",&%i"i7n. LA PREP PREPA ARACI RACION ON FISI FISICA CA CO COMO MO PARE RE INE INEGR GRAN ANE E DEL DEL ENR ENREN ENAM AMIE IEN NO O DEPORIO EN BALONMANO. S* i,$%#n"i#. E l# -#& ,-$& &l ",n%&%, (& l# ),$#"i7n (&,$%i# (&l (&,$%i%# i&n(, &l *& #!,$ %i&, ,"*# (&n%$, (& *n# &i7n (& &n%$&n#i&n%, ! & l# -#& (& %,(# l# $&#$#"i7n. En -#l,n#n, &n &l $,"&, (& ini"i#"i7n & &)&"%=# # á -#, ni&l. L, *& (&"i(& &l $&*l%#(, (& *n &n"*&n%$, ,n l, #l,$& %<"ni",%á"%i", ! # á #l%, ni&l l# $&#$#"i7n )'i"#. C,n"$&%#n(,. L# $&#$#"i7n )'i"# & #*&ll# #$%& (&l &n%$&n#i&n%, (&,$%i, *& %$#%# (& &,$#$ l# "*#li(#(& ,%$i"& (&l *>#(,$ ! *& in)l*!&n (& #l>*n# ),$# &n * $&n(ii&n%,. C,, & ll&# # "#-, l# $&#$#"i7n )'i"# (&l &*i,. Objetivos: L# "*#li(#(& *& in)l*!&n &n &l $&n(ii&n%, ,n: L# (i,ni-ili(#( ,%,$#: L# )*&$+# L# &l,"i(#(. L# )l&i-ili(#( L# #>ili(#(. El #,$%& &n&$><%i",: L# $&i%&n"i# 4 * in)l*&n"i# ,n *! (i%in%# ",n $&l#"i7n # l# ),$#"i7n (&l $&n(ii&n%, i&n(, * ,-&%i, &l "#l"*l#$ ! #-&$ "*#n%, %i&, %i&, %&n&, *& (&(i"#$ # "#(# *n# (& &ll#. El ,-&%i, (& l# $&#$#"i7n )'i"# &&"')i"# & &l (& (&#$$,ll#$ &# "*#li(#(& ! l# ),$#"i7n (& l# #%i%*(& ,%$i"& *& $&*i&$&n &l -#l,n#n,. L# (&#$$,ll#$&, # %$#< (&l #",n(i"i,n#i&n%, >&n&$#l ! &l &&"')i", i&n(, #-, l, *& ",n%i%*!&n ",n%i%*!&n l, *& & ll## &l #",n(i"i,n#i&n%, #",n(i"i,n#i&n%, %,%#l i&n(, *n $,"&, $,"&, ",n%in*#(, ",n%in*#(, *& # (& l, >&n&$#l # l, &&"')i", ! %#n i,$%#n%& & *n, ",, &l ,%$,. Proceso de aplicación de la preparación !sica espec!ica" 1. &n&, &n&, *& (&)ini$ l# "#$#"%&$'%i"# (&,$%i# &&"')i"# & &"')i"# (&l &)*&$+,: C*#l& ,n l, &)*&$+,. F#"%,$& &n &l,"i(#( $&i%&n"i# )*&$+# #>ili(#( )l&i-ili(#( &%". #l,$& #l,$& &n "*#n%, # ( i%#n"i# n=&$, (& #l%, &%". 2. Si%&#%i+#"i7n )'i"# (&l i,. S,n (&$i#(, (& l, )#"%,$& #n%&$i,$&: #l,$& (& &l,"i(#( ! & 25 &n%$&: &l,"i(#( (& $&#""i7n &l,"i(#( (& %$#l#"i7n. &l,"i(#( *"*l#$. #l,$& (& l# $&i%&n"i# #l,$& (& l# ,%ii(#( >&n&$#l: l# )l&i-ili(#( l# #>ili(#(. l# &l#%i"i(#( l# ",,$(in#"i7n Si&n(, l# *& n, (#n l, ,-&%i, )in#l& ",n"$&%, ! l# &#l*#"i7n (& l, i, &(i, ! * &l&""i7n &&$"i"i,K. 3. M<%,(, ! i%&# # &%#-l&"&$ *& # n, &$i%#n ",n&>*i$ &%, ,-&%i,. 4 ,n:
;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
3
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
M<%,(, n#%*$#l: L# "#$$&$# ",n%'n*#. F#$%l&Q. L# "*&%#. C#$$&$# #l&>$& (& l, ,l#",. ;*&>, (& "#$$&$#. El &n%$&n#i&n%, %,%#l. M<%,(, )$#""i,n#$i,: El In%&$#l $#inin>. El <%,(, )$#""i,n#$i,: C#$$&$# (& $i%,. C#$$&$# ,$ $&&%i"i,n&. El "i$"*i%, $#inin>. . L# l#ni)i"#"i7n & &l #",l#$ %,(, l, &(i, <%,(, ! i%&# &n l# &(i(# (& * #li"#"i7n # l, l#$>, (& l# %&,$#(#: P,$ l, *& ili"# *n $,"&, (& &l#-,$#"i7n. L# (i%$i-*"i7n (& l# "#$># (&l &n%$&n#i&n%, (inái",. 5 L# &#l*#"i7n (& l# $&#$#"i7n i&n(, # ",li"#(# "*#n%, #!,$ &# &l ni&l (&l &*i,. # An$lisis % caracter!sticas del es&er'o en balon(ano" D&)ini"i7n: L# "#$#"%&$'%i"# &&"i#l (&l -#l,n#n, (&(& &l *n%, (& i%# (&l ,ii&n%, & (& &%$*"%*$# #"'"li"# ! (& $&#""i7n n, &%#n(#$i+#(# *& (&#$$,ll#n #$i&(#( (& "#$#"%&$'%i"# ,%$i"& # %$#< (& #""i,n& *"*l#$& (inái"# (& in%&ni(#( #$i#(# ",n $&(,ini, (& l# ái# ! *-ái#. C,, #nálii (&l *n%, (& #$%i(# ,n: *& & $&#li+# &n &l *&>,. En *& &(i(#. E%# "#$#"%&$'%i"# i&n&n (&%&$in#(# ,$ (, "*&%i,n&: L# "#$># (&l #$%i(,. L# #$%i"*l#$i(#(& (& l# #"%ii(#( ,%,$#. Las car)as del es&er'o en &n partido" #! *n, #l,$& &(i-l& (& l# "#$># &n -#l,n#n, %#n%, &n %i&, (i%#n"i# Q>. &%". ! & (&%&$in#n ,$: L, 'n(i"& (& ,l*&n "*#n%i%#%i, "#n%i(#(K. L, 'n(i"& (& In%&ni(#( "*#li%#%i, "#li(#((i)i"*l%#(K. L# "#$#"%&$'%i"# (& l# "#$># (&(& &l *n%, (& i%# "*#n%i%#%i, ,n: L, *>#(,$& #l $&#li+#$l# &%án ",n%#n%&&n%& &n ,ii&n%, , &# *& n, %i&n&n *& J#-&$ *n (&"#n, %,%#l. L# #"%ii(#( %$#n"*$$& ",n "#-i, &n "*#n%, # &)*&$+, ! (&"#n,. L# #""i,n& in(ii(*#l& ! ",l&"%i# %#n%, &n #%#*& ",, &n (&)&n# & (&#$$,ll#n # #l%# in%&ni(#(. El ,ii&n%, & (& "#$á"%&$ #"'"li",. L# #""i,n& %i&n&n *n "#$á"%&$ n, &%án(#$ , &# n, & #-& "7, & # # $&#""i,n#$ &n "#(# ,&n%,. D&",n,"&, l# (i%#n"i# %,%#l # $&",$$&$ #$,i#(#&n%& (& 100 . &n in*%, (& %i&,. D&",n,"&, l, %i&, (& l, in%&$#l, (& $&"*&$#"i7n. # La actividad (otora" S,n l, &&$"i"i, )'i", *& & (#n &n "#(# (&,$%& i&n(, (i)&$&n%& &>=n i",. Pi",l7>i",. L, ,ii&n%, &n B#l,n#n, ,n (& "#$á"%&$ #"'"li", ! &%án &n #li"#"i7n # l# $&#$#"i7n )'i"# &&"')i"#. L# #"%ii(#( )'i"# n, & *ni),$& , &# *& %i&n&n *& &$ #$i#(,. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
4
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
L, &$i,(, (& #"%ii(#( & in%&$"#-i#n ",n &$i,(, (& (&"#n, $&l#%i,. L, in%&$#l, (& (&"#n, ,n ",$%, &n >&n&$#l i&n(, #$i#-l& &n * (*$#"i7n. L# "*#li(#(& ,%,$# & (#n (& ),$# ",l&# , &# n, & (#n #il#(#&n%& l# $&i%&n"i# & ",-in# ",n l# &l,"i(#( $& *l%#n(, l# $&i%&n"i# # &l,"i(#(K. L# in%&ni(#( (& &# #"%ii(#( & #$i#-l& &$, &n >&n&$#l & *n %$#-#, (& ái# ! *-ái# in%&ni(#( i&n(, l# *l#"i,n& &(i# (& 160165. L# #"%ii(#( %i&n& #$i&(#( (& ),$# ,$ l, *& ili"# "#n#n"i, &n%#l. L# &l,"i(#( (& $&#""i7n & $&&n%# #n%& &%'*l, (i%in%,. L# #""i7n in(ii(*#l ! l# #""i7n ",l&"%i# i #n $&l#"i,n#(# &n%$& i. L, "#-i, &n l# in%&ni(#( ili"# *n (&>#%& %#-i#(,$ (*$#n%& *n #$%i(, & &i(&n%&&n%& *n #&"%, $i,$(i#l. El ",n,"ii&n%, (& l, >&%, &&"')i", (& "7, & #ni)i&%#n ",n *< )$&"*&n"i# # *< in%&ni(#( (*$#n%& "*án%, %i&, &%". & &l $i&$ ni&l *& J#! *& ",n,li(#$. C,n(*"%# ,%$i"&: D&l#+#i&n%,. C#-i, (& (i$&""i7n. C#-i, (& $i%,. C#-i, (& ,$i&n%#"i7n. ,(, &ll, ",n -#l7n , in -#l7n. S#l%, &n $,)*n(i(#(. S#l%, &n #l%*$#. S#l%, l#%&$#l&. I*li,n&. C#'(#. L#n+#i&n%, &n #,!,. L#n+#i&n%, &n *&ni7n. L#n+#i&n%, ",n (i)&$&n%& $i%,. L#n+#i&n%, ",n (i)&$&n%& %<"ni"#. O,i"i,n&. Si%*#"i,n&. C,n%#"%,. ,(# &ll# ",-in#(# & in%&$$&l#"i,n#(#. ,(# l# ",n(*"%# &*&%# & #ni)i&%#n ",, $&*&%# # l# ,%$# #$i#-l& (&l *&>, ",#&$, #(&$#$i, -#l7n &#"i, %i&, ,$ l, *& * $,"&, & *n #*%& ",n%#n%& # l, &%'*l, (&l &(i, Análii )in#l: L, 'n(i"& (& )*&$+# &l,i# ,n &l&#(, &n %$,n", -$#+, ! i&$n# &n ",n(i"i,n& (& (i)i"*l%#( ",n $&&%i"i,n& ",n%in*#(#. Ín(i"& (& &l,"i(#( (& $&#""i7n ! &l,"i(#( (& (&l#+#i&n%, #n%& %,(# l# i%*#"i,n& (&l *&>,. G$#n $&i%&n"i# *"*l#$ ! &n $<>i&n (& &l,"i(#( l, *& ili"# %$#-#, (& $&i%&n"i# #n#&$7-i"# lá"%i"# ! #lá"%i"#.
ES+R,C+,RA - F,NCION .E LOS PERIO.OS .E EN+RENAMIEN+O. L,>$#$ ,-%&n&$ l# ),$# (&,$%i# ! #n%&n&$l# &n *n &$i,(, (& *n #"$,"i"l, , &%$*"%*$# #n*#l. P#$# * &%*(i, l# (ii(i$&, &n: P&$i,(, P$&#$#%,$i,. P&$i,(, ",&%i%i,. P&$i,(, %$#ni%,$i,. El &$i,(, $&#$#%,$i, #-#$"# (&(& &l ini"i, (& $&%&,$#(# J#%# &%i(, &n &l (& ",&%i"i7n $,i#&n%& (i"J,. L# ),$# (&,$%i# n, & *&(& #n%&n&$ á (& 6 &#n#. ,(, %$#-#, (&-& (& &%#$ &n -#& # l# *&%# &n ),$# ! n, ",n(i"i,n#(, ,$ &l "#l&n(#$i, &"l*i#&n%&. L, &(i, <%,(, &&$"i"i, ! i%&# %i&n&n *& &%#$ li>#(, &n%$& i & in%&$"#-i#(, &n l, (i%in%, &$i,(,. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
5
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
El &$i,(, (& &n%$&n#i&n%, #n*#l & ll## #"$,"i"l,. E%& # * &+ & (ii(& &n &,"i"l, ! & (& (*$#"i7n #$i#-l& ! #(#%#(# #l &*i, &n i. E%, # * &+ & (ii(&n &n i"$,"i"l, ! (*$#n (& 3 # &#n#. L, i"$,"i"l, (*$#n *n# &#n#. En -#l,n#n, l# %&,$#(# & ",,n& (& 2 "i"l, &&%$#l& &n l, %<$in, A B C D ! A B C D.
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L, (ii(i$&, &n: P&$i,(, $&#$#%,$i, ! ",$&n(& A D J#%# &l 1 #$%i(, (& l# %&,$#(#K. 1 P&$i,(, (& ",&%i"i7n ! ",$&n(& D A J#%# &l (&"#n, (& N#i(#(K. 1 P&$i,(, $#ni%,$i, ! ",$&n(& A B (&"#n, (& N#i(#(K P&$i,(, >&n&$#l -ái", T &l &$i,(, &&"i#l -ái", ! ",$&n(& B C. 2 P&$i,(, (& ",&%i"i7n ! ",$&n(& C D. 2 P&$i,(, $#ni%,$i, ! ",$&n(& D F PERIODO PREPARAORIO C,$&n(& (&(& &l ini"i, (& l, &n%$&n#i&n%, J#%# &l 1 #$%i(, (& l# %&,$#(#. L# ii7n )*n(#&n%#l & "$&#$ l# -#& ,-$& l# *& & #,!# l# $&#$#"i7n )'i"# &&"')i"# ! l# >l,-#l. S* (*$#"i7n & #$i#-l& ! *&(& ",n%#$ (& *n, 3 &,"i"l,. OB;EIOS: L# $&#li+#"i7n (& *n %$#-#, )'i", &n "*#n%, # ,l*&n (& %$#-#, &n: R&n,#"i7n (& l# ,i-ili(#(& %<"ni",%á"%i"#. C,n)$,n%#"i7n (& l, ni&l& # %$#< (& l# ",&%i"i7n. #$%i(, #i%,,K n, $&*i&$&n %,#$l, &n &$i,. Al"#n+#$ l, ni&l& 7%i, (& l# %&,$#(# #n%&$i,$. DIISION: En %$& &,"i"l, #$,i#(#&n%& (& *n & (& (*$#"i7n "#(# *n,. 1 P$&#$#"i7n >&n&$#l -ái"#. PGBK. 2 P$&#$#"i7n ",n"$&%# *l%i)#"<%i",. PCMK. 3 P$&#$#"i7n &&"i#l -ái"#. PEBK /0 Preparación )eneral b$sica 1P2B3* S& $&%&n(& ",n&>*i$ l, ni&l& 7%i, (& l# %&,$#(# #n%&$i,$ l, á $,n%, ,i-l&. El &n%$&n#i&n%, %<"ni", & in&i%&n%& i&n(, #(&á in(ii(*#l. L, &(i, ,n: E&$"i"i, (& (&#$$,ll, &n >&n&$#l: F*&$+# &n >&n&$#l R&i%&n"i# &n >&n&$#l. &l,"i(#( &n >&n&$#l. E&$"i"i, (& ",,$(in#"i7n ! )l&i-ili(#(.
40 Preparación concreta (<iac5tico* 1PCM3 S& $&%&n(& $&#li+#$ l, &&$"i"i, (& F*&$+# &l,"i(#( ! $&i%&n"i# *& &%$*, *"*l#$& *& in%&$i&n&n &n &l B#l,n#n,. P,$ l, *& l# (&",,i"i7n &$'#: L# )*&$+# >&n&$#l &n )*&$+# &&"')i"#. L# $&i%&n"i# >&n&$#l &n $&i%&n"i# &&"')i"#. L# &l,"i(#( >&n&$#l &n &l,"i(#( &&"')i"#. P,$ l, *& (&#$$,ll#$&, l# )*&$+# # l# $&i%&n"i# ! l# $&i%&n"i# # l# &l,"i(#( $&#li+#n(, &&$"i"i, &n ),$# (& "i$"*i%,. L, $,-l&# %<"ni", !# & %,"#n %,(, &n ),$# in(ii(*#l &&+#n(, # in%$,(*"i$ &l "#$á"%&$ (& >$*, &n ,i"i7n (& 2 7 3 *>#(,$& %#n%, (&)&n# ",, &n #%#*&. 60 Preparación especial b$sica 1PEB3* Ei&+# l# $&#$#"i7n &&"')i"# (&l ,$%&$,. A(#%#$ l# $&#$#"i7n # l# "#$#"%&$'%i"# ",n"$&%# (& l# &&"i#li(#( (&l -#l,n#n,. P&$i,(, (,n(& á #$%i(, #i%,, (&-&n $&#li+#$&. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
6
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
#-iili(#(: Sin ! ",n ,,i"i7n. Sin ! ",n -#l7n. PERIODO DE COMPEICION OB;EIOS: O-%&n"i7n (& l# ),$# (&,$%i# # ni&l& (&: P&$)&""i,n#i&n%, %<"ni", %á"%i",. M#n%&nii&n%, (& l# $&#$#"i7n )'i"# >&n&$#l. MEDIOS: ,%#l&n%& &&"')i",. L, i%&# &$án )'i",%<"ni",%á"%i",. DIISION: D&#$$,ll, (& l# ),$# ! ,-%&n"i7n (&l ái, $&n(ii&n%,. E%#-ili+#"i7n (& && ái, $&n(ii&n%,. DESARROLLOS: P*li$ (&)&"%, %<"ni", )'i", ! %á"%i",. El %$#-#, (& l# $&#$#"i7n )'i"# #(*i&$& *n "#$á"%&$ &&"')i",. El &(i, )*n(#&n%#l & # %$#< (& &&$"i"i, )'i",%<"ni",%á"%i",. El ,l*&n (& %$#-#, (&"i&n(& ! l# in%&ni(#( & #n%i&n&. PERIODO RANSIORIO. Ei&+# (&(& *& %&$in# &l =l%i, #$%i(, J#%# &l &$i,(, $&#$#%,$i,. DIISION: Si>*&n l, &n%$&n#i&n%, &$, (iin*!&n &n ,l*&n & in%&ni(#(. D&"#n, %,%#l. A"%ii(#(& )'i"# #&n# #l -#l,n#n,.
MICROCICLOS* En "#(# &$i,(, (& *n &,"i"l, l, (ii(i$&, &n i"$,"i"l, ! &*i#l& # l# &%$*"%*$# ! l#ni)i"#"i7n (& *n &n%$&n#i&n%, (*$#n%& *n# &#n#. E%# l#ni)i"#"i7n n, &$á in(ii(*#l in, &%#$á $&l#"i,n#(# ",n l# #n%&$i,$ ! &l i>*i&n%& i"$,"i"l,. L# "#n%i(#( (& &i,n& &$án (& 5 # 6 (&n%$, (& l# &#n#. En "*#n%, # * ,l*&n & in%&ni(#( &$án (& ),$# #l%&$n# i&n(, l# ái# "#$># ,$ &l 2U 7 3U &i7n (&l i"$,"i"l,. COSAS IMPORANES. L, ('# (& )*&$+# ! &l,"i(#( (&-&n (& &$ ('# 7%i, (& "##"i(#(. L, ('# (& $&i%&n"i# i&$& (&*< (& l, ('# (& )*&$+# &l,"i(#( i&n(, &l (&"#n, #!,$ "*#n%, á #&$7-i"# &#n. E&l, (& &%$*"%*$# ! )*n"i7n (& *n i"$,"i"l, &n &$i,(, ",&%i%i,. LNES
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ES+R,C+,RA .E LOS PERIO.OS .E PREPARACION EN BALONMANO* ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
7
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
I P&$i,(, P$&#$#%,$i,I I D& C,&%i"i7nI M&,"li", P.G.B. 80Fi. 25<" 5 á". C,n%in*,. N#%*$#l ! R&&%i"i,n& ",n &&$"i"i, >&n&$#l&
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15
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.INAMICA .E LAS CAR2AS EN EL EN+RENAMIEN+O .E BALONMANO ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
8
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25 .
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
E%án #$"#(# &n 'n(i"& (& ,l*&n & in%&ni(#(. ELEMENOS E ENRAN DENRO DEL OLMEN: El %i&,. N=&$, (& &&$"i"i,. Vil,&%$#& &&l,. 3 &$i& (& 10 $&&%i"i,n& ,$ 300 .K ,n&l#& , &, # ,&$ &, $,i, , &, ái,K. *# (& l, &, $&#li+#(,. ELEMENOS E ENRAN DENRO DE LA INENSIDAD: L# &l,"i(#( (& &&"*"i7n. L# (i)i"*l%#( ",,$(in#%i#. L, in%&$#l, (& $&"*&$#"i7n # #!,$ in%&$#l, l# in%&ni(#( & $&(*"&K. N,%#. N*n"# (&-&n ",in"i(i$ l, l'i%& ái, (& ,l*&n & in%&ni(#(.
LAS CAR2AS EN BALONMANO SE27N PERIO.OS* EN EL PERIODO PREPARAORIO: A*&n%, $,>$&i, (&l #l,$ (& l# "#$>#. G$#(*#l&n%& i$ in"l*!&n(, l# in%&ni(#(. El ,l*&n ái, (& "#$># & ",$$&,n(& ",n &l )in#l (&l &$i,(, >&n&$#l -ái",. En &l &$i,(, &&"i#l -ái", l# in%&ni(#( &i&+# # *-i$ # ni&l& á i,. EN EL PERIODO COMPEIIO: En &l &,"i"l, (& #n%&nii&n%,: ,l&$ # #l,$& (&l &$i,(, $&#$#%,$i,. L# in%&ni(#( *&(& -##$ &n%$& &l 10 ! &l 15 . EN EL PERIODO RANSIORIO: R&(*""i7n #*l#%in# (& l, 'n(i"& (& ,l*&n & in%&ni(#(.
ACOPLAMIEN+O .E LOS E8ERCICIOS EN EL CICLO AN,AL PAPEL DE LOS E;ERCICIOS: #! *& &",>&$ #$# %,(, &l #, i&n(, ,", &$, -*"#n(, *& ,-%&n>#n 2 7 3 ,-&%i,. S* (i%$i-*"i7n #n*#l &$'#: En A: D&#$$,ll, )'i", &n >&n&$#l. D& &,$# (& l# ",,$(in#"i7n. E&$"i"i, %<"ni", -ái", ! il&. En B: E&$"i"i, (& (&#$$,ll, )'i", #*%#(, # l# &&"i#li(#( -#l,n& &(i"in#l&K. E&$"i"i, )'i", ",n &l&&n%, %<"ni",. E&$"i"i, &n ),$# ",&%i%i#. E&$"i"i, (& in%$,(*""i7n (& l, &&$"i"i, %á"%i",. En C ! D: L, &&$"i"i, )'i", ",n >&%, &#"%, (& l# &&"i#li(#(. In"i(i$ &n l, &&$"i"i, )'i",%<"ni",%á"%i",. En E: E&$"i"i, &&"i#l& (& %i, >&n&$#l. En F: E&$"i"i, n, $&l#"i,n#(, ",n &l -#l,n#n,. ME+O.OS 2ENERALES .E EN+RENAMIEN+O CON RELACION AL BALONMANO El <i%, (&,$%i, &%á &n #li"#"i7n (& *n, <%,(, &#"%, ",n l, &&$"i"i, &$% in&n%&. MEDIOS: S,n l, &&$"i"i, (& #li"#"i7n. MEODOS: ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
9
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
S,n l, i%&# (& &n%$&n#i&n%, ! ,n: C,n%in*,. R&&%i"i,n&. In%&$#l,. #$i#-l&. C,&%i"i7n. ;*&>, El $&n(ii&n%, & ,-%i&n& # %$#< (& l# ",-in#"i7n (& %,(, &ll,. EL MEODO CONINO: C#$#"%&$'%i"#: L# in%&ni(#( & ,(&$#(# ! ",n%#n%&. L# (*$#"i7n & l#$># %i&,K. P$,>$&i7n: # ",n &l #*&n%, $,>$&i, (& l# "#$>#. C,n &l #*&n%, $,>$&i, (& l# in%&ni(#(. O-&%i,: S,n &,$#$ l# "##"i(#(& )*n"i,n#l& (&l ,$>#ni, i&n(, *n <%,(, -#& &n %,(, &n%$&n#i&n%, ! * #li"#"i7n # $&l#"i,n#(, ",n &l &$i,(, $&#$#%,$i, ! á ",n"$&%#&n%& &n &l &$i,(, >&n&$#l -ái",. Ali"#"i7n: En &$i,(, $&#$#%,$i, ! # ",n"$&%#&n%& &n &l P.G.B. MEODO DE REPEICIONES: C#$#"%&$'%i"#: P,$ in%&ni(#( ",n%#n%& >&n&$#l&n%& ,$ (&-#, (&l ni&l (& ",&%i"i7n: C,n #*# ,%i# (& (&"#n,. El n=&$, (& $&&%i"i,n& #n &n #*&n%,. L# $,>$&i7n: P,$ &l #*&n%, (&l n=&$, (& $&&%i"i,n&. O-&%i,: M&,$# (& l# "*#li(#(& )*n"i,n#l& (&l ,$>#ni,. Ali"#"i7n: En %,(, &l &$i,(, $&#$#%,$i, &n * %$& &,"i"l,. En &l &$i,(, >&n&$#l -ái", ",n &&$"i"i, >&n&$#l&. En &l &$i,(, ",n"$&%, *l%i)#"<%i", ",n &&$"i"i, (& #li"#"i7n. En &l &$i,(, &&"i#l -ái", ",n &&$"i"i, (& #iil#"i7n. MEODO ARIABLE. C#$#"%&$'%i"#: In%&ni(#( #$i#-l& (& l, &&$"i"i,. i&, (& (*$#"i7n #$i#-l&. In%&ni(#( $&(*"i(# (&l i,. R&"*&$#"i7n #$"i#l. P$,>$&i7n: C,ni%& &n #$i#$ %,(, l, *n%, #n%&$i,$& &n "#(# &n%$&n#i&n%,. O-&%i,: El&#$ &l ni&l >&n&$#l (&l ,$>#ni, #(&"*#n(, # l# "#$#"%&$'%i"# (& "#(# *>#(,$. E &l i%&# *& á & #(#%# # ni&l (& &*i,. Ali"#"i7n: En &l &$i,(, ",n"$&%, *l%i)#"<%i",. MEODO INERALICO. C#$#"%&$'%i"#: D&%&$in#n(, &#"%#&n%& l# "#n%i(#( (& %$#-#,. E&l,. n=&$, (& &$i& n=&$, (& $&&%i"i,n& n=&$, (& &&$"i"i,K. L# in%&ni(#( n, #$'#. L, &$i,(, (& in%&$#l, (& (&"#n, ,n in",l&%, n, i&n(, ,$ l, %#n%, %,%#l&. P$,>$&i7n: Diin*!&n(, l# #*# (& (&"#n, &n l, in%&$#l,. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
10
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
O-&%i,: L# $&i%&n"i# &&"')i"# #$# $&,n(&$ # l# ",n(i"i,n& (&l "#n#n"i,. Ali"#"i7n: A #$%i$ (&l &$i,(, &&"i#l -ái", (& ),$# ",n%in*#(# ! &l $&%, (& l# %&,$#(#. MEODO DE COMPEICION C#$#"%&$'%i"#: E%#-l&"&$ #$%i(, (& &n%$&n#i&n%,. O-&%i,: F#"ili%#$ &l (,ini, (& l# $&#""i,n& '*i"# &n &l &$i,(, (& ",&%i"i7n. Ali"#"i7n: En %,(, &l #, &$, &#"%#&n%& &n &l &$i,(, ",n"$&%, *l%i)#"<%i", &n &l &$i,(, &&"i#l -ái", ! &l (& ",&%i"i7n. MEODO DEL ;EGO. C#$#"%&$'%i"#. R&#li+#$ &n l, &n%$&n& %i, (& *&>, (i%in%,. Ali"#"i7n: En l# ini"i#"i7n ! &n &l $&%, (& l# &n&#n+#.
EL CALEN+AMIEN+O ;SIFICACION DEL PORE A4 E ACERLO: L# ",n%$#""i7n *"*l#$ *& & J#># # J# $,(*"i$ *n #*&n%, (& l# %&&$#%*$# (& l, ="*l,. L# #"%ii(#( )'i"# %#-iin# *n #*&n%, (& l# %&&$#%*$# ! *n #*&n%, (&l $i&>, #n>*'n&, ,$ l, *& J#! *n# #!,$ &l,"i(#( ",n%$á"%il ! *n &,$ #,$%& (& l# &n&$>'# *"*l#$. L# $&&%i"i7n (& l, ,ii&n%, &&"')i", "$&# *n# &,$i# (& ,ii&n%, "in<i"#K ! # # )#"ili%#$ l# %#$&# *& #, # $&#li+#$ E&l,. ,%&n"i# (& i&$n#K. EFECOS E PRODCE EL CALENAMIENO: A*&n%, (& l# &l,"i(#( ",n%$á"%il E)&"%, -i,l7>i",. ,$ &l #*&n%, (& %&&$#%*$# (&l "*&$,K. M&,$# &l "#$(i, $&i$#%,$i, #l &)*&$+, E)&"%, )ii,l7>i",K. P$&&ni$ l&i,n& E)&"%, $&&n%i,K. MEODOLOGIA DEL CALENAMIENO EN EL ENRENAMIENO. E&+#$ &n ),$# &%á%i"# %$#-#, (& #$%i"*l#"i7n &n #li%*( J#"i$&i, P,$ #*&n%, (& %$#-#,K. R&i$#%,$i, i&n(, n#%*$#l. En%$& &&$"i"i, ! &&$"i"i, #"%ii(#( "#l#n%& #n(#$K Ei%#$ &&$"i"i, n*&, ",n 10 $&&%i"i,n& "#(# *n,K. D&&n(& *& &# #$# *n &n%$&n& , #$# *n #$%i(,: En *n #$%i(, &l $,-l&# )in#l &n "*#n%, #l &)&"%, i",,%,$ J# (& &$ á i,$%#n%&. E&$"i"i, #$# &l "#l&n%#i&n%,: Fl&i7n &%&ni7n ! $,%#"i7n (& $,(ill#. E%&ni7n (& J,-$, J#"i# #$$i-#. R,%#"i7n (& %$,n", #(&l#n%& ! #%$á. P#, (& #ll#. R,%#"i7n i+*i&$(# ! (&$&"J# ",n i&$n# )l&i,n#(#. B#l#n"&, (& i&$n# #(&l#n%& ! #%$á. Fl&i7n (& %$,n", #(&l#n%& ! #%$á. Má #li, l, ,ii&n%, (& $,%#"i7n (& %$,n",. Fl&i7n $,)*n(# l#%&$#l (&l %$,n",. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
11
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
Gi$, (& %$,n", ",n -$#+, &%&n(i(, &n $,>$&i7n #l >i$,. B#l#n"&, á $,>$&i, (& i&$n# #(&l#n%& #%$á l#%&$#l. P$,)*n(# )l&i,n& (& %$,n", #(&l#n%& ! #%$á. ,"#$ #n, &n i< ",n%$#$i, ",n )l&i7n%,$i7n (&l %$,n", #"&$ %i&$&%# (& i&$n# #(&l#n%&. C#$$&$# li>&$# (& %$,%& l&#n%#n(, $,(ill# ",n $,%#"i7n )*&$%& (& -$#+,. C#$$&$# ",n l&#n%#i&n%, (& %#l,n& # >l=%&,. C#$$&$# l#%&$#l in "$*"& (& i&$n#. C#$$&$# ",n l&#n%#i&n%, (& $,(ill#. C#$$&$# *#& ",n $,%#"i7n (& J,-$,. C#$$&$# J#"i# #%$á ",n l&#n%#i&n%, (& %#l,n&. R&l##"i7n *#& 2 in*%, C#$$&$# $,%#"i7n (& J,-$, ! &#$#"i7n. C#$$&$# #-$i$ ! "&$$#$ -$#+,. C#$$&$# &l&#"i7n (& $,(ill# J#"i# &l l#(, (&l J,-$,. C#$$&$# &*&# )l&i,n& (& $,(ill# (#n(, #l%, (& l, %,-ill, ",n l, i& #l%&$n#%i,. C#$$&$# ",n i< #l%&$n#%i, &l&#"i7n (& $,(ill# &n $,%#"i7n. C#$$&$# &l&#"i7n #l &"J, (& $,(ill# (, &"& ",n&"*%i#. C#$$&$# &l&#"i7n (& #l%, ",n *n i< #l%&$n#%i#&n%&. C#$$&$# #l%, # %,"#$ ",n i&$n# #-i&$%# l# #n,. C#$$&$# ",n )l&i7n $,)*n(# (& i&$n# &n #l%, #(&l#n%&. C#$$&$# )l&i7n (& *n# i&$n# ! #l%, J#"i# #$$i-#. C#$$&$# #l%, ái, &n &l&#"i7n ,-$& *n# i&$n# (#n(, 2 #, $&i,. E&$"i"i, (& $&l##"i7n.
CAR9C+ER SIS+EMA+ICO .E LAS C,ALI.A.ES MO+RICES EN BALONMANO D&(& &l *n%, (& #$%i(# & l# ",n&i7n (& l# $&#$#"i7n )'i"# ",n l# $&#$#"i7n %<"ni", %á"%i"#. El ,%&n"i#l ,%,$ ,n l# "*#li(#(& )'i"# >&n&$#l& C.F.G.K ! l# "*#li(#(& )'i"# &&"i#l& C.F.E.K. CALIDADES FÍSICAS GENERALES: L# )*&$+#. L# $&i%&n"i#. L# &l,"i(#(. L# ",,$(in#"i7n. L# )l&i-ili(#(. CALIDADES FÍSICAS ESPECIALES: .e &er'a especial en" El,ii(#( (& i*l, &n #l%, #$$#n"#(# ! "#-i, (& (i$&""i7n &n: En &$%i"#l En $,)*n(i(#(. En J,$i+,n%#l. En #n>*l#"i7n. El,ii(#( (& %$,n",. El,ii(#( (& l, -$#+, &n #""i,n& (& l#n+#i&n%, ",n #$i&(#( (& #n>*l#"i,n&: El,ii(#( &n l, "#-i, (& (i$&""i7n )*&$+# (& i&$n#K. .e velocidad especial en: L# &l,"i(#( (& $&#""i7n # %$#< (& &%'*l, 7%i",. L# &l,"i(#( (& %$#l#"i7n >&n&$#l ",n%in*#(# ! n, i&$& &n l'n&# $&"%# &n "*$il'n&# , *&-$#(# ",n "#-i, (& $i%,. L# $#i(&+ # %$#< (& #""i,n& $,i# (&l *&>, in (&l#+#i&n%, (& i&$n#. &l,"i(#( &>&n%#$i# &n #& ! $&"&"i7n. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
12
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
La resistencia especial en" L# $&i%&n"i# # l# &l,"i(#(: C,n%$##%#*& -#l#n"& (&)&ni, %$#, l#$>,K. L# $&i%&n"i# (& )*&$+# &n i&$n#: C,n%in*, #l%, )in%# "#-i, (& (i$&""i7n. L, "#-i, (& $i%, &n l, $&",$$i(,: C#-i, (& $i%,. # Otras cond&ctas (otrices especiales" L# ",,$(in#"i7n (inái"# >&n&$#l ",n (&&*ili-$i, ),$+#(,. En"#(&n#i&n%, (& )in%# -,%& l#n+#i&n%,. L, $i%, #$i#(, ",n (i%in%# (&%$&+#. L# &%$*"%*$#"i7n &#"i,%&,$#l ",n %$#-#, %<"ni",%á"%i",K. L# ",,$(in#"i7n ,"*l,#n*#l in"l*, ",n (i&$, -#l,n&.
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13
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
DEL PORERO EN: El,ii(#( (& i*l,. &l,"i(#( (& $&#""i7n. Fl&i-ili(#( ,ili(#( #$%i"*l#$. DEL ;GADOR DE 1U LINEA EN: El,ii(#( (& i*l,. El,ii(#( (& %$,n",. El,ii(#( (& -$#+,. R#i(&+. DEL ;GADOR DE 2U LINEA EREMOS EN: El,ii(#( (& i*l,. &l,"i(#( (& %$#l#"i7n. DEL ;GADOR DE 2U LINEA PIOES: El,ii(#( (& %$,n",. R&i%&n"i# # l# )*&$+#.
+IPO .E ACCION M,SC,LAR EN BALONMANO E%á%i",: C,n $&*&%# *%*# &n %$#-#, i,"in<%i",K &n ",n&"*&n"i# in #l#$>#i&n%, *"*l#$K. Dinái",: R&%, (& #""i,n& %$#-#, i,"in<%i",K &n ",n&"*&n"i# ",n #l#$>#i&n%, *"*l#$. PROCESO .E APLICACI:N .E LA F,ER;A EN BALONMANO 1. P$&#$#"i7n >&n&$#l (& )*&$+# &n in%&ni(#( &(i# %$#-#, #n%#>7ni",K 2. P$&#$#"i7n (i$i>i(# (& )*&$+# &n in%&ni(#( *-#i#l #>,ni%##n%#>,ni%#K 3. P$&#$#"i7n &&"')i"# (& )*&$+# &n in%&ni(#( ái# #>,ni%# &n #$%i"i#"i7n (i$&"%# ! &n &>*n(, l*>#$ l, #n%#>,ni%# &n >&n&$#lK E8ERCICIOS IN.ICA.OS PARA LOS 2RAN.ES 2R,POS M,SC,LARES $&n in)&$i,$: W &n%#(ill#. Fl&,$& $,(ill#. E%&$i,$& i&. A-(,in#l&. Cin%*$# &li#n#: L*-#$&. D,$#l&. $&n *&$i,$: P$& -#n"# P$& in&$%i(,. R,Xin>. P*ll ,&$.
MSCLOS IMPLICADOS C*#($i"&. B'"& &i%&n(in,, &i&-$#n,,. G&&l, 7l&,. R&"%, ,-li"*, %$#n&$,. L*-#$& #$#&$%&-$#l&. G$#n (,$#l %$#&"i, in)&$i,$. P&"%,$#l& %$'"&. $#&"i, (&l%,i(&. $#&"i, . (&l "*&ll, (&l%,i(&. R,%#(,$& in%&$n, %$'"&.
E8ERCICIOS PARA PE=,E@OS 2R,POS M,SC,LARES* MSCLOS IMPLICADOS $&n in)&$i,$: A(*"%,$&. A(*""i7n "#(&$#. Gl=%&, &(i#n,K. R&(,n(, #!,$ *-&"#*l#$. Cin%*$# &"#*l#$: R&(,n(, &n,$ *-&in,,. R,%#"i7n in%&$n#. D&l%,i(& *$#&in,,. R,%#"i7n &%&$n#. B'"& *in#(,$. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
14
LA PREPARACION ESPECIFICA EN BALONMANO B$#+,: A(*""i7n J,-$,. Fl&i7n ",(,. E%&ni7n ",(,. An%&-$#+,: Fl&i7n *&"#. E%&ni7n *&"#. P$,n#"i7n. S*in#"i7n.
09/11/2015
$'"& #n",n&,. P#l#$ #!,$ "*-i%#l #n%&$i,$. R#(i#l& 1 ! 2 "*-i%#l ,%&$i,$. P$,n#(,$& ",$%, ! l#$>,. S*in#(,$ ",$%,.
CARAC+ERIS+ICAS .EL REN.IMIEN+O MA?IMO .EL 8,2A.OR - .EL E=,IPO* L# (*$#"i7n (&l #$%i(, & (& 60 in*%, (& &ll, in*%, 12 &>*n(, ,n (& *&>, $&#l (& in%&ni(#( ái#. El n=&$, (& #%#*& & (& 18 # 25 ,$ &*i, ! ,$ %i&,. L# )$&"*&n"i# (& *l#"i,n& ,n 165. M&,$& l#n+#i&n%, #l"#n+#n &l 65 &n &)i"#"i#. M&(i# (&l &*i, &n,$ (& 55 . An$lisis en acciones t5cnicas D&l#+#i&n%, &n "#$$&$# ",n ! in -#l7nK & (& 151 . D&l#+#i&n%, &n "#$$&$# in -#l7n 11 . (& l, "*#l& 33 . & &n $in% &n "#(&n"i# &(i# 3128 . ! &n "#(&n"i# l&n%# 60 . C,n -#l7n (& l, 38 . &n $in% 11 . ! &n "#(&n"i# &(i# 26 . N(ero de acciones t5cnicas L# #$$#n"#(# *n# . L, "#-i, (& $i%, *n, 190. L, "#-i, (& (i$&""i7n *n, 289. L# $&"&"i,n& *n# 90. L, #l%, *n, 16. L, -,%& *n, 19. L, #& (i%in%# (i%#n"i# 118. L, l#n+#i&n%, # *&$%# *n, 9. +IEMPO .E REC,PERACION PARA ME8ORAR LAS C,ALI.A.ES MO+RICES F,N.AMEN+ALES* P#$# l# &l,"i(#( K #$,i#(#&n%& 2 J,$#. P#$# l# &l,"i(#( # l# F*&$+# FK (& 2 # J,$# . P#$# l# R&i%&n"i# # l# &l,"i(#( RK (& # 82 J,$#. P#$# l# F*&$+# # l# R&i%&n"i# FRK (& J,$#. P#$# l# R&i%&n"i# #-,l*%# R#.K (& J,$# "*#n(, & $&#li+# ",n &)*&$+, in%&n, ! $,l,n>#(, ! i & &)*&$+, n, *&$i,$ # l, 10 Q. (& 2 J,$#. P#$# l# A>ili(#( (& 6 J,$#. P#$# l# #-ili(#( (& 6 J,$#. ES+,.IO .E LA F,ER;A EN BALONMANO En -#l,n#n, &l #*&n%, $,>$&i, (& l# )*&$+# l, J#$&, ,$: El #*&n%, (&l &, # l&#n%#$. P,$ &l #*&n%, (& l# #"&l&$#"i7n. ,(, &%, ",n &&$"i"i, $á"%i", (,n(& in%&$i&n&n l# )*&$+# ",n l# &l,"i(#( #l%, #$$#n"#(# %, )in%#K (#n(, $i,$i(#( &n "#$># *-#i#l& ",n #l%&$n#n"i# &n l# in%&ni(#(. IPO DE ACCIONES MSCLARES: E%á%i",: C,n $&*&%# *%*# %$#-#, i,<%$i",K in #l#$>#i&n%, *"*l#$. Dinái",: D,n(& & $&)l&#n l# #!,$ #$%& (& l# #""i,n& &n &l *&>, (&l#+#i&n%, #l%, l#n+#i&n%, &n %$#-#, i,%7ni",K ",n #l#$>#i&n%, *"*l#$&. PROCESO DE APLICACI@N DE LA FERA EN EL BALONMANO ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
15
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
P$i&$, &n *n# $&#$#"i7n >&n&$#l (& )*&$+# ",n in%&ni(#(& &(i# %$#-#, #n%#>7ni",K ",n &&$"i"i, (&: S,-$&"#$>#. P&#. $#-#, ,$ #$&#. I,&%$'#. S&>*n(, &n *n# $&#$#"i7n (i$i>i(# (& )*&$+# ",n in%&ni(#(& *-#i#l& #>,ni%# #n%#>,ni%#K. &$"&$, &n *n# $&#$#"i7n &&"')i"# (& )*&$+# &n in%&ni(#( ái# #>,ni%# &n #$%i"i#"i7n (i$&"%# ! (&*< l, #n%#>,ni%# &n >&n&$#lK
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LA PREPARACION ESPECIFICA EN BALONMANO
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17
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
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18
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
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LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
D& $,>$&i7n &n"ill#: C,n &l <%,(, (& i$#i(#l &n"ill#. $&&%i"i,n& #l 60 . 6 $&&%i"i,n& #l 80 . 5 $&&%i"i,n& #l 0 . $&&%i"i,n& #l 90 . C,n &l (& i$#i(#l in&$%i(#. $&&%i"i,n& #l 90 . 5 $&&%i"i,n& #l 0 . 6 $&&%i"i,n& #l 80 . $&&%i"i,n& #l 60 . C,n &l <%,(, (& &"#l&$#. $&&%i"i,n& #l 60 . $&&%i"i,n& #l 60 . 6 $&&%i"i,n& #l 80 . 6 $&&%i"i,n& #l 80 . 5 $&&%i"i,n& #l 0 . 5 $&&%i"i,n& #l 0 . M<%,(, (&l ,l&#&. $&&%i"i,n& #l 60 . 6 $&&%i"i,n& #l 80 . 8 $&&%i"i,n& #l 65 . $&&%i"i,n& #l 0 . 5 $&&%i"i,n& #l 85 R&*&n: C*#n%, á #l%, &# &l ili"# $i%, á l&n%,. L# $&&%i"i,n& &%#$á &n $&l#"i7n ",n &l . El n=&$, (& &&$"i"i, (& 8 # . S&$i& (& 2 &n #*&n%, J#%# . Ali"#"i7n &n &l &$i,(, $&#$#%,$i, ! á &n &l P. G. B. ! &n #(&l#n%& "#(# 21 ('#. DE MAIMAS REPEICIONES SISEMA BOD4BILDINGK S& -## &n l# )*&$+# (inái"# ",n &l n=&$, (& ái# $&&%i"i,n&. C#$#"%&$'%i"#: E (& "#$># &l&#(# &n%$& 60 ! 0 . C,n &&$"i"i, *"*l#$& &n l#n >&n&$#l. El n=&$, (& $&&%i"i,n& (& 6 # 10. L# (*$#"i7n (& "#(# &&$"i"i, &$á (& *n ái, (& 15 &>*n(,. El n=&$, (& &$i& (& 2 # 5. C,n *n (&"#n, &n%$& &$i& (& 2 # 5 in*%,. El n=&$, (& &&$"i"i, &$á (& # 10 "#-i#n(, "#(# 3 &&. Si $&(*"i, l# #*# (& (&"#n, l, *& (&#$$,ll#$&, & l# $&i%&n"i# &&"')i"# (& )*&$+#. Si #*&n%#, &l &, # ,&$ #n%&ni&n(, &l n=&$, (& &$i& ! $&&%i"i,n& (&#$$,ll#, l# )*&$+#. O-&%i,: E (& )*&$+# (inái"# #li"#(#. P$,>$&i7n: P,$ &l #*&n%, (& l# &$i&. P,$ &l #*&n%, (& l# $&&%i"i,n&. P,$ &l #*&n%, (&l n=&$, (& &&$"i"i,. S&>=n l# (inái"# (&l (&"#n, (& 2 in*%, # 5 in*%,. Ali"#"i7n: A #$%i$ (& l# 2U #$%& (&l &$i,(, $&#$#%,$i, , &# &n &l &$i,(, C,n"$&%, M*l%i)#"<%i", #l%&$n#n(, ",n "i$"*i%,. M&%,(,l,>'#: E&$"i"i, (& # 10 #$i#n(, (& 1 &n 1K. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
20
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
R&&%i"i,n& (& 6 # 10. S&$i& (& 2 # 5. P#*# &n%$& &&$"i"i, (& 2 # 5 in*%,. C#(# &&$"i"i, n, (&-& ##$ (& 15 &>*n(,. REPEICIONES CON ESFEROS CONINADOS SISEMAS EN CIRCIOSK C#$#"%&$'%i"#: S& $&#li+# &n ",n%in*i(#( in #*# &n%$& &&$"i"i, ! &&$"i"i,. D& # 10 &&$"i"i,. D& "#$># &*&# &n%$& &l 5 ! &l 55 . L# #*# &n%$& &$i& &$á (& 3 # in*%,. El n=&$, (& $&&%i"i,n& &$á (& # 10. El n=&$, (& &$i& (& 3 # 5. L# (*$#"i7n (& "#(# &$i& &$á (& *n ái, (& 2 in*%,. P$,(*"& #*&n%, (& l# "##"i(#( (& $&i%&n"i# *"*l#$ &n )*&$+# &n &l,"i(#(. O-&%i,: R&i%&n"i# *"*l#$ &n $,>$&i7n (& )*&$+# # l# &l,"i(#( ! &n $&i%&n"i#. P$,>$&i7n: P,$ &l #*&n%, (& l# $&&%i"i,n&. P,$ (iin*"i7n (&l %i&, (& l# #*# &n%$& &$i&. Ali"#"i7n: En &l &$i,(, C,n"$&%, M*l%i)#"<%i", ! &n &l &$i,(, C,&%i%i,. E;ERCICIOS CON BALONES MEDICINALES #$i#n(, ",n -#l,n& (& 3 # 5 Q>. ! (& 00 >. P#& (& )$&n%&. P#& (& ",%#(,. El&#"i7n ái# ",n *n# #n,. P#& ",n 2 #n, ,$ &n"i# (& l# "#-&+#. D& )$&n%& ,$ &n%$&i&$n# &l&#"i7n ái# J#"i# #$$i-#. Mi, *& &l #n%&$i,$ &$, (& &#l(#. Mi, &$, (#n(, 3 #, #n%& (& l#n+#$. L#n+#i&n%, ,$ "in"*n(*""i7n (&l -$#+, ,$ &n"i# l# "#-&+#. L#n+#i&n%, ,$ "in"*n(*""i7n (&l -$#+, ,$ (&-#, l# "#(&$#. L#n+#i&n%, ",n (, -$#+, ,$ &n"i# (& l# "#-&+# ",n ái# )l&i7n (& %$,n", J#"i# #%$á#(&l#n%&. Mi, &&$"i"i, &$, (&(& $,(ill#. P#& (& -#l7n ",n -$#+, #$#(, &n ,i"i7n (inái"#. P#& ",, &n -,li-,il &%á%i",. ;*&>, (& -,l,. S&n%#(, -$#+, &n J,$i+,n%#l l#n+#i&n%, (& -#l7n. S&n%#(, #& (& )$&n%&. En ,i"i7n $,n,.
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21
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
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LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
L# (*$#"i7n (& *n #$%i(, & (& 2 %i&, (& 30 in*%, *& & ",ni&$%& &n in*%, ! & &l %i&, (&l #$%i(, *& & (&#$$,ll# l# $&i%&n"i#. S& #ni)i&%# # %$#< (& l# "#$$&$# ",n "#-i, (& $i%, (i%#n"i# in%&ni(#( &%". ,$ l, *& &$á l# *# (& l# $&i%&n"i# #&$7-i"# á l# $&i%&n"i# #n#&$7-i"# lá"%i"#. $#-##$ ,$ &n"i# (& l# n&"&i(#(& $&#l&. $#-##$ l# $&i%&n"i# >&n&$#l ! (&*< l# &&"')i"#. S& #,!# &n &l F#$l&Q ! &l Si%&# P,l#", (& C#$$&$#. O-&%i, # ",n&>*i$: C##"i(#( (& &n(*$&"ii&n%,. R&i%&n"i# *"*l#$. M&(i,: L# "#$$&$#: C,-in#(# ",n &&$"i"i, (& (&#$$,ll, >&n&$#l "*#li%#%i, ",n &&$"i"i, (& ",,$(in#"i7n ! #>ili(#(K. C,-in#(# ",n &&$"i"i, &&"i#l& # #$%i$ (&l P.C.M. P.E.B. ! P.C. &l&án(,l# # &n &l P.C. ",n &&$"i"i, F'i",%<"ni",%á"%i",. L# $,i# ",&%i"i7n #$%i(,K.
M+O.OS .E EN+RENAMIEN+O" Contin&o o nat&rales. C#$#"%&$'%i"#: El %i&, (& %$#-#, & i&$& $,l,n>#(, i&n(, (& 12 J#%# 60 in*%, <%, =l%i, &n (, %i&, (& 30 ",n *n (&"#n, (& 10in*%,. S* &%,(,l,>'#: 1 D*$#n%& 6 &#n# i$ (&(& 12 in*%, #*&n%#n(, $,>$&i#&n%& J#%# 60. 2 L# 6 &#n# i>*i&n%& #n%&n&$ &l %i&, (& l# &#n# #n%&$i,$ &$, #*&n%#n(, &l $i%, (& l# "#$$&$# l# (i%#n"i# #l"#n+#(# $&#li+#$l# &n &n, %i&,K.
# Fraccionado o Interv$lico* C#$#"%&$'%i"#: # E (& $&i%&n"i# #n#&$7-i"#. S* &%,(,l,>'#: L# ),$# (& %$#-#, & (ii(i$ l# (i%#n"i# %,%#l &n &"%,$&. L, &)*&$+, in%&n, -*"#n &,$#$ l# &l,"i(#( &n %$#, ",$%,K. L, &)*&$+, &n, in%&n, -*"#n $&i%&n"i# %$#, l#$>,K El&&n%,: D I R AK L# (i%#n"i# (& 10 # 200 . L# in%&ni(#( $i%, (& "#$$&$#K. i&, &l&#(, &n $&",$$&$ l# (i%#n"i#K R&&%i"i,n& &"& *& & $&",$$& l# (i%#n"i#K A""i7n ),$# (& #"%*#$ &n l# #*# &n%$& "#(# (i%#n"i# #n(#$ %$,%& &%".K Fraccionado con ca(bios de intensidad*# el Interval +rainin) C#$#"%&$'%i"#: S& # "#-i#n(, l# "#$#"%&$'%i"# (& "#(# *n# &$#n&"i&n(, l# (&á )i#. L# (i%#n"i# &$á (& 100 . # 110 . L# in%&ni(#( &$á (& 2 in*%,. El %i&, &$á (& 16 &>*n(,. L# #""i7n #n(#$ , %$,%&K. L# $&&%i"i,n& (& 6. E&l,: D ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
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LA PREPARACION ESPECIFICA EN BALONMANO 1U &$i&. 2U &$i& 3U &$i& U &$i& 5U &$i&
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09/11/2015
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El (#%, á ,"*$, &$á &l (#%, # "#-i#$ &n "#(# &$i&. El n=&$, (& $&&%i"i,n& & (& # . El in%&$áli", %i&n& *& &%#$ &n -#& # 12010 *l#"i,n& ,$ in*%,. Ali"#"i7n: A #$%i$ (&l P.C.M. &n #(&l#n%&.
# Rit(o" C#$#"%&$'%i"#: S& )$#""i,n# l# (i%#n"i# %,%#l (& 000 . (ii(i(, &n %$#,. 1. 6 $&&%i"i,n& (& 100 . i>*#l # 600 . 2. 10 $&&%i"i,n& (& 0 . i>*#l # 00 . 3. 15 $&&%i"i,n& (& 25 . i>*#l # 385 . S& $&#li+#n # l# ái# &l,"i(#(. C,n ",l&%# $&"*&$#"i7n &n "#(# $&&%i"i7n ",n *l#"i,n& ,-$& l# 120. Ali"#"i7n: En &l &$i,(, P.C.M. ! &n %,(# l# ",&%i"i7n. SIS+EMAS .E EN+RENAMIEN+O .E LA RESIS+ENCIA* S,n i%&# (& in%&ni(#( &(i#: L# "#$$&$# ",n%in=#. El )#$%l&Q. L# C*&%#. ;*&>, P,l#", (& C#$$&$#. En%$&n#i&n%, %,%#l. La carrera contina" O-&%i,: E l# $&i%&n"i# #&$7-i"# &,$#n(, l# "*#li(#(& )*n"i,n#l& (&l ,$>#ni,. C#$#"%&$'%i"#: In%&ni(#( ,(&$#(# ! ",n%#n%&. L# )$&"*&n"i# "#$(i#"# &%á &n%$& 10 ! 150 i&, $&l#%i#&n%& l#$>,. L# (i%#n"i# &$á (& 1000 . &n 5 7 6 in*%,. Ali"#"i7n: En &l &$i,(, P$&#$#%,$i, ! á &n &l P.G.B. ! (&*< (& *n# l&i7n , "*#n(, ,-&$&, *n "#n#n"i, i",l7>i",. P$,>$&i7n: C,n &l #*&n%, (& l# in%&ni(#( (&l &)*&$+,. C,n (iin*"i7n (& l# #*# &n%$& $&&%i"i,n&. Fartle" C#$#"%&$'%i"#: ;*&>, (& $i%, ! (i%#n"i#. D& in%&ni(#( #$i#-l&. O-&%i,: M&,$# (& l# ,i-ili(#(& )*n"i,n#l& &n &l #&"%, #&$7-i", ! #n#&$7-i", &>=n l# in%&ni(#( (&l &)*&$+,. P$,>$&i7n: C,n &l #*&n%, (& l# in%&ni(#( (&l &)*&$+,. C,n (iin*"i7n (& l# #*# &n%$& $&&%i"i,n&. M&%,(,l,>'#: P$i&$, $i%, ,%&ni(, &n "#$$&$# ",n%in=# (& 1000 # 1200 . ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
24
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
S&>*n(, #"&l&$#"i,n& (& 10 # 0 . ",n 10 $&&%i"i,n&. &$"&$, %$#-#, in%&n, (& 100 # 200 . # 150 *l#"i,n& ,$ in*%, ",n 10 $&&%i"i,n&. C*#$%, &n %$#-#, (& "*&%# ! ,n(*l#"i,n& (&n%$, (& l# "#$$&$# ",n (&ni&l& &n,$& (& 10 . Ali"#"i7n: En &l P.C.M. &n &l P.E.B. ! &n &l P.C. &n l# $,i# i%#.
C&estas" C#$#"%&$'%i"#: AK ",n (&ni&l (& 10 #$# &l (&#$$,ll, (& l# $&i%&n"i#: Mái# (*$#"i7n (& 30 &>*n(, ",n *n# (i%#n"i# (& 60 # 0 &%$, &n "*&%#. D&"#n, #l %$,%& (& 1 # 2 in*%,. D*$#"i7n (&l &&$"i"i, &n %,%#l (& 30 in*%, , (& 5 # 10 $&&%i"i,n&. Ali"#"i7n & (& *n &n%$&n#i&n%, #$# l# $&i%&n"i#. BK ",n (&ni&l (&l 25 #$# &l (&#$$,ll, (& l# ,%&n"i#. Mái# (*$#"i7n (& # 10 &>*n(, &n (i%#n"i# (& 0 . &n "*&%#. D&"#n, #n(#n(, (& 3 # in*%,. D*$#"i7n %,%#l & (& 30 in*%, , (& 5 # 10 $&&%i"i,n&. Ali"#"i7n & (& &n%$&n#i&n%, (& )*&$+# &n l# ,%&n"i# (& i&$n#. P$,>$&i7n: C,n #*&n%, (& l# $&&%i"i,n&. Diin*!&n(, &l %i&, (& $&"*&$#"i7n. Ali"#"i7n (& #-,: En &l &$i,(, P$&#$#%,$i, &n &l 2 ! 3 &,"i"l, ! &n &l P.C. #l>*n# &+.
8&e)o de carreras polaco 1C#<#R#N3 C#$#"%&$'%i"#: $#-#, l#$>, # $i%, #$i#(,. D& In%&ni(#( in(ii(*#li+#(#. D, i%&#: El #!,$ (& )#& 123K El &n,$ (& 3 )#& 12K. E i>*#l #l #!,$ &n, l# 3 )#&. M&%,(,l,>'# (&l #!,$: 1 El "#l&n%#i&n%,: Ili"# &&$"i"i, (& )l&i-ili(#( ",,$(in#"i7n $&i%&n"i# )*&$+# )'i"# ",-in#(, ",n "#$$&$# ",n%in*#K ",n *n# (*$#"i7n (& 10 in*%,. 2 &l,"i(#(: C,n%# &l $&#li+#$ %$#, (& 00 # 500 . &n %$,%& )in#li+#(, ",n #"&l&$#"i,n& (& 0 . ",n &n(i&n%& #"&n(&n%& ! (&"&n(&n%& i&n(, (& # 6 &"&. L# (*$#"i7n &$á (& 15 # 20 in*%,. 3U Ri%,: $#, (& 150 # 200 . # $i%, *&$i,$ #l %$,%& #l%&$n#n(, ",n %$#, (& 500 . *#&. L# $&&%i"i,n& &$án (& 5 # 10. N,$#li+#"i7n: L# *&l%# # l# "#l# ",n &&$"i"i, (& ,l%*$# ! $&l##"i7n. S* (*$#"i7n &$á (& 10 in*%,. Ali"#"i7n: E &l &,$ &l (& &n,$ ! & #li"# &n &l P.C.M. &n &l P.E.B. ! &n &l P.C. &n l# $,i# i%#. Entrena(iento total" C#$#"%&$'%i"#: D& #",n(i"i,n#i&n%, >&n&$#l. $#-#, &n l# n#%*$#l&+# #-#$"#n(, %,(# l# ,i-ili(#(& (& ,ii&n%,. M&%,(,l,>'#: C#(# &&$"i"i, i>*i&n%& & J#$á ",n *n# (*$#"i7n (& 3 # in*%, i&n(, * *# #l )in#l (&l &n%$&n#i&n%, #$,i#(#&n%& (& 60 in*%,. $#-#, &n "*#($i<(i#. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
25
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
$&#$ &n l, á$-,l& $#-#, ,$ #$&# # ni&l (& &*#$ ll&#$ #$$#%$#$ #l ",#&$,. &l,"i(#( %#n%, &n ll#n, ",, &n li>&$# &n(i&n%&. L#n+#$ ,-&%, i&($# %$,n", &%". S#l%, (& +#n#. $,%& , "#$$&$# &$, #$i#n(, l, )$&n%&. Ali"#"i7n: D*$#n%& %,(, &l #,.
EN+RENAMIEN+O .E LA RESIS+ENCIA ESPECÍFICA EN BALONMANO A +RA&n,. El %$#-#, (& $&i%&n"i# &&"')i"# & -## &n l# #""i,n& (&l *&>, , &#: L# "#$># (& &)*&$+, &n ",&%i"i7n. A &)*&$+, li>&$#&n%& *&$i,$ # l# n&"&i(#(& ",&%i%i#. C,n #*# &n li>&$# #"%ii(#(. FORMAS DEL RABA;O. A %$#< (& In%&$áli",. A %$#< (&l R&&%i"i,n&. A trav5s del interv$lico" L# (*$#"i7n (& *n #$%i(, & (& 60 in*%, (,n(& &l *&>, $&#l & (& in*%, 12 &>*n(, (ii(i(, &n (, %i&, ",n 8 *>#(,$& &n i%#. P#$# *n &n%$&n#i&n%, (& 10 *>#(,$& &$'# (& 32 in*%,. L# ),$# (& )$#""i,n#$l, &$i#n: 2 -l,*& (& 16 in*%,. -l,*& (& in*%,. 6 -l,*& (& 5 in*%, 30 &>*n(,. -l,*& (& in*%,. 16 -l,*& (& 2 in*%,. N,,%$, &",>&$&, &l (& -l,*& ,$ in*%,. S& J#$án &&$"i"i, (i)&$&n%& ,$ -l,*& C#(# &&$"i"i, & $&#li+#$á (*$#n%& *n in*%, J#-i&n(, 1 in*%, (& (&"#n, &n%$& &&$"i"i, ! &&$"i"i,. En%$& -l,*& ! -l,*& & J#$á 1 in*%, (& (&"#n,. Al %&$in#$ &l 1 )$#""i,n#(, & J#$á *n (&"#n, (& 5 in*%,. 1 FRACCIONAMIENO. 1 -l,*& ",n &&$"i"i, (&: $in% ",$%,. S#l%,. C#'(#. C#-i, (& $i%, (&)&ni, 2 -l,*& ",n &&$"i"i, (&: P#&. R&"&"i,n&. M#$"#& &n l'n&# (& #& ! (& %i$,. C,n l#n+#i&n%,. 3 -l,*& ",n &&$"i"i, (&: Ci$"*l#"i7n (& -#l7n. L#n+#i&n%, ",n ,,i"i7n. -l,*& ",n &&$"i"i, (&: Bl,*&,. C$*"&. P$,>$&i,n&. C#-i, (& ,,n&n%&. 2 FRACCIONAMIENO ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
26
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
1 -l,*& ",n &&$"i"i, (&: $#-#, (& )in%# &n 1 ",n%$# 1. D&#$*& #n%& ,,n&n%&. 2 -l,*& ",n &&$"i"i, (&: Ci$"*l#"i7n (& -#l7n # %$#< (& ",$%in# "$*"& in ,,i"i7n. 3 -l,*& ",n &&$"i"i, (&: C,n"&%, (& #& ! $&"&"i7n &n (i%#n"i# #$i#(# # l#n+#i&n%, &n ",n%$##%#*&. -l,*& ",n &&$"i"i, (&: Ci$"*l#"i,n& (& 3:3 2: 3:3 #l 2:. A trav5s del Fartle" A",n(i"i,n#i&n%, &&"')i", ",n &(i, &&"')i",. M,(, (& $&#li+#$l,: En )$#""i,n#i&n%, ",n: In%&ni(#( &(i# ",n%in*#(#. N, #*# (& (&"#n,. Li>&$, "#-i, (& $i%, & in%&ni(#(. #$i&(#( (& (i%#n"i# ! $i%,. S& (ii(i$á &n 8 -l,*& (& *&>,. 1 -l,*&: C#l&n%#i&n%, ",n -#l7n &n #& ! $&"&"i7n &n%$& (, , á *>#(,$& (#n(, *&l%# #l "#,. L# (i%#n"i# &n%$& &ll, n, ,-$&##$á l, 2 &%$,. 2 -l,*&: P,$ #$&# &n #& (& -#l7n # l, l#$>, (&l "#, i(# ! *&l%# (#n(, *&l%#: #n"#(# #$i#(#. C#-i, (& $i%,. 3 -l,*&: Mi# ),$# *& &l #n%&$i,$ ",n (&l#+#i&n%, (&)&ni, ",n $i%, *&$i,$ # l# i(# ! ",n $i%, &(i, l#%&$#l # l# *&l%#. -l,*&: D&l#+#i&n%, (&)&ni, ! ,)&ni, ",n "#-i, (& $i%, -,%& ! (i-lin> # "#-i, (&)&ni, &n l# +,n# (& 6 . R&#li+#$ "#(# *>#(,$ %$& #""i,n& (&)&ni# ! %$& ,)&ni#. 5 -l,*&: P,$ #$&# ! # l, l#$>, (&l "#, $&#li+#$ &n #& (& -#l7n: "#-i, (& (i$&""i7n. "#-i, (& $i%, ",$%, á )in%#. (&l#+#i&n%, $i%, &(i, ",n #, l#$>, # l# *&l%# 6 -l,*&: P,$ #$&# ! #& (& -#l7n (&(& &l "&n%$, (& l# -#n(# l#%&$#l %$#!&"%,$i# (i#>,n#l& &n 10 &"& "#(# *n#: A"&l&$#"i,n& ",$%#. D&"&l&$#"i,n&. %,(, &ll, ",n #&. 8 -l,*&: P,$ #$&# ! &n #& (& -#l7n # l, l#$>, (&l "#, #$i#n(, l# (i%#n"i# &n%$& &ll, ! # $i%, &(i, $&#li+#$l, &"&. ,(, &%, &&$"i"i, l# i(# & J#$á ,$ &l "&n%$, ! l# *&l%# ,$ +,n# &%&$i,$.
EN+RENAMIEN+O .E LA , ",n &n"#(&n#i&n%, %<"ni",%á"%i",. L# &l&#"i7n (&l ni&l (& *&>, ## ,$ &l #*&n%, (& l# &l,"i(#( &n &#"i, ",$%,. E&l,. &n&%$#"i,n& l#n+#i&n%, #li(# (& )in%# &l,"i(#( (& &l&""i7n (&l #&. MAIACIONES DE LA ELOCIDAD EN BALONMANO: ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
27
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
S& $&#li+# &n ),$# #"'"li"# ! "'"li"# ! ",n *"J# $&&%i"i,n& ",, ",n&"*&n"i# J#! *& li>#$l, ",n l# &l,"i(#($&i%&n"i#. E&l,: (&l#+#i&n%, ",n ! in -#l7n $&l#"i,n#(, ",n l# )'i"# ! l# %<"ni"#. C,n #,"i#"i7n # l# )*&$+# ",n %,(, %i, (& i*l, l#n+#i&n%,. A,"i#(, # l# $&i%&n"i# "#n%i(#( (& &"& *& & J#"&n i*l, (&l#+#i&n%, l#n+#i&n%, &%".K C,, ",n&"*&n"i# &%# #ni)&%#"i,n& &l *>#(,$ (&-& $&#li+#$: #K. R&,n(&$ #n%& &#l& 7%i"# $&#li+#(, ",n "#-i, (& (i$&""i7n ! "#-i, (& $i%, &l,"i(#( (& $&#""i7nK. -K. R&,n(&$ #n%& (&l#+#i&n%, # ái# &l,"i(#( &n (i%#n"i# l#$># 20 # 30 .K ! & $&#li+#n &n -,%& in -#l7n &$, &n %$#!&"%,$i# li>&$#&n%& "*$il'n&# ",n in(&&n(&n"i# &>&n%#$i# &n -$#+, ! i&$n# &l,"i(#( (& %$#l#"i7nK. "K. C,n (&l#+#i&n%, "'"li", &n %$#!&"%,$i# $&"%#. CONCEPO DE ELOCIDAD DE REACCION EN BALONMANO R&l#"i,n#(, ",n #$$#n"#(# &n $,-l&# (& #li(# * &,$# i&n& $&l#"i,n#(# ",n: B#l7n. C,#&$,. A(&$#$i,. ?$-i%$,. C*#n%, á #l%, &# &%# "*#li(#( á %i&n& *& &$ #n%& &%'*l, n, &&$#(,. A ni&l (& $&)&$&n"i# J#! *n %&$"&$ %i, (& &l,"i(#( *& # $&l#"i,n#(# ",n l# %á"%i"# ",l&"%i#: *& ,n l# &l,"i(#( ái# ! & l# *& *&(& #l"#n+#$ *n *>#(,$ &n * (&l#+#i&n%,. L# &l,"i(#( 7%i# ! & l# ái# # l# *& *n *>#(,$ & "##+ (& ",,$(in#$. CONCEPO DE LA ELOCIDAD DE RASLACION E &n%$&n#-l& &n "*#n%,: L# )$&"*&n"i# (& l# +#n"#(#. En #li%*( (& l# +#n"#(# $&l#"i,n#(, ",n l# )*&$+#K #$i&(#( (& l, #%$,n& ,%,$& &%&$&,%i, (inái", ,%$i"&: E&$"i"i, (& #li(# ",n *n i&. D&(& ,i"i,n& (&&*ili-$#(#. D&*< (& *n &*7n. $#, (& 5 # 30 . # #$%i$ (& l# #$$#n"#(# $&l#"i,n#(, ",n l# &l,"i(#($&i%&n"i# , &# J#"&$l, *"J# &"&K. #$i# (i$&""i,n& (& #li(# (& ),$# #$i#(# ",n ! in "#-i, (& ,$i&n%#"i7n. L# ),$# (& #li(# &$án &n l# ,i"i7n (& -#& ,)&ni# ! (&)&ni#. #-i&n%#$i#. El ",n"&%, (& #li%*( (& +#n"#(# n, & %#n i,$%#n%& ",, l# )$&"*&n"i# (& +#n"#(#. PRINCIPIOS DE APLICACI@N DE LA ELOCIDAD 1 C#l&n%#i&n%, $&i, $,)*n(, ! l#$>,. 2 Mái# in%&ni(#( (&n%$, (& l, in%&$#l, (& (&"#n,. 3 L, $&",$$i(, ,"il#n &n%$& 10 # 50 . P$i&$, & &n%$&n# ",n &l,"i(#( >&n&$#l ! (&*< l# &&"')i"#. 5 En l# &i7n (&l &n%$&n& & #li"#n #l $in"ii, (&l i,. 6 L, <%,(, (& %$#-#, &$'# &l In%&$áli", ! &l (& R&&%i"i7n. 8 L, (&"#n, &$án #"%i,. An%& &$$,$& &n l# &&"*"i7n &n %<"ni",%á"%i", & in%&$$* & &l &n%$&n#i&n%,. S MEODOLOGIA: P,$ &l <%,(, -ái",: C,n ái# in%&ni(#( &n: Bl,"#& (& -#l7n. En l, #l%,. En l# )in%# ! l, %,. D&"#n, , $&"*&$#"i,n& ",l&%#. R&#""i,n& il& ! ",l&#. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
28
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
C*#n(, &l ,$>#ni, & &n"*&n%$# (&"#n#(, (& l, &n%$&n& #n%&$i,$& ! #l $in"ii, (&l i,. C,n (i%#n"i# ",$%#. Ili"# %,(, &ll, #!,$ %$#-#, &n l# )#& (& '&%*. Ili"# %,(, &ll, &n,$ %$#-#, &n l# )#& (& (&l#+#i&n%,. ,(, &ll, $&#li+#n(, "#-i, (& (i$&""i7n. S APLICACI@N AL BALONMANO: P#$# l# &l,"i(#( (& $&#""i7n ",n &&$"i"i, )'i", ",n: E%'*l, &%&$n, ",n,"i(, &n ),$# (&: Di)&$&n%& ,i"i,n& (& #li(#. P&*&, *&>,. E&$"i"i, (& $&l&,. S#li(# &&"')i"# #$# l# ",&%i"i7n. S&$i#(#. En "i$"*i%,. A %$#< (& &&$"i"i, %<"ni",%á"%i",: $#-#, &$i#(, ! ",n%in*#(,. $#-#, n, &$i#(, ! ",n%in*#(, $,i, (&l *& >,K. P#$# l# &l,"i(#( (& #"&l&$#"i7n: ,(# l# ),$# (& &&$"i"i, ",n #li(#: E&$"i"i, &&"')i", (& )*&$+#. E&$"i"i, &&"')i", (& %<"ni"#. E&$"i"i, &&"')i", (& ",,$(in#"i7n. S#l%, ",$%,: M&,$#n l# #"&l&$#"i7n &n l# #li(# l# &l,"i(#( ái# ! l# $&i%&n"i# >&n&$#l # l# &l,"i(#(: C,n (, i&. C,n *n ,l, i&. S#l%, il& ! #$i#(,. S#l%, &n #""i7n (& %$il& #l%,. S#l%, l#$>,: S#l%, ",n i*l, &n 30 60 ! 100 . En%$&n#i&n%, &&"')i", (& )*&$+#: El&#$ &l ni&l (& )*&$+# ái#. D&#$$,ll#$ l# "##"i(#( (& $,(*"i$ >$#n )*&$+# #$# ,ii&n%, $ái(, ",n &&$"i"i, (& )*&$+#&l,"i(#( ",n ái# #li%*( >&%*#l. El &n%$&n#i&n%, li,<%$i",. P#$# l# &l,"i(#( (& %$#l#"i7n: El&#"i7n (& *n# $,(ill# %$,%#n(,. SQiin> &n "#$$&$#. C#$$&$# (& #li(# l#n+#(#. C#$$&$# (& 30 . C#$$&$# ",n "#-i, (& $i%,. 30 . #l ái, 50 . # (& $&"*&$#"i7n. El =l%i, (& l# ",l*n# #"&l&$# J#%# l# "#-&+#. C#$$&$# ",n $i%, *ni),$&&n%& #"&l&$#(,. M<%,(, in%&ni, ,$ in%&$#l,. C#$$&$# &n (&"&n,. FORMAS DE ENRENAR LA ELOCIDAD ESPECÍFICA D&#$$,ll, # %$#< (& ,ii&n%, &l&&n%#l& ",$$&$ #l%#$. D&#$$,ll, (& #$$#n"#(# l*"J# ,$ ,&i7n (&l -#l7n. D&#$$,ll, (& l# &l,"i(#( &n: M,ii&n%, &>&n%#$i,. F$&"*&n"i# &n l, l#n+#i&n%,. P#& ",n in(&&n(&n"i# (& i&$n#. D&#$$,ll, (& l# &l,"i(#( &n (&%&$in#(# #""i,n& %<"ni"# )in%# "#-i, (& (i$&""i7n. P$&)&$&n"i# #l (&#$$,ll, (& l# &l,"i(#( &n i%*#"i,n& (& *&>, &l,"i(#( (& (&"ii7n.
;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
29
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
E;ERCICIOS PARA LA ELOCIDAD ESPECÍFICA: S#l%, l#n+#i&n%, ",n -#l,n& &(i"in#l& (&l#+#i&n%, ",$%, %,. R&#li+#$ &&, ",n &l ",#&$,. S#li$ J#"i# *n l*>#$ (&%&$in#(,. ,"#$ l, i& (& *n ",#&$,. C,>&$ *n -#l7n #n%& (& *& "#i># #l *&l,. N=&$, (& -l,"#& (& -#l7n n=&$, (& l#n+#i&n%, n=&$, (& (&l#+#i&n%, (&)&ni,. n *>#(,$ & &l *& #"%=# ! ,%$, &%án &n #-#ni", <%& #"%=# &n "#(# *n, ",n #$i&(#( (&: #$"#& )in%# -l,"#& &%". CRIERIOS: 1 %ili+#$ l# %<"ni"# # ái# &l,"i(#( in #iil#"i7n (& >&%,. 2 ,(, l, ",n%$#$i, n, ái# &l,"i(#( ! i #iil#"i7n (& >&%,K. En %$#-#, (& &l,"i(#( J#! *& $&&%#$ &l >&%, %<"ni", (& l# "#$$&$#. MODELOS DE ENRENAMIENO 1 A %$#< (& "i$"*i%,. 2 A %$#< (& $&&%i"i,n&. M,(&l, 1. Ci$"*i%,. 1 C#l&n%#i&n%, >&n&$#l. 2 C#l&n%#i&n%, &&"')i", # l# &l,"i(#(: C#$$&$# &n %$#!&"%,$i# #$i#(#: C,n *n i&. D, i&. C,n i& *n%, ! #-i&$%,. S#l%, #(&l#n%& \#%$á#(&l#n%& ",n i& *n%,. C#$$&$# (#n(, >i$, #l #,!#$ *n i&. C#$$&$# (& "#-i, (& $i%, J#"i&n(, "#-i, (& (i$&""i7n. P,$ #$&# *n, &n)$&n%& (&l ,%$, J#"&$ #""i,n& (& &&,. 3 Ci$"*i%, &n i: &%#$ 15 &>*n(, &n "#(# &&$"i"i,. S#l%#$ ,-$& *n -#l7n "$*+#n(, l# i&$n#. P#& # l# #$&( ",n i&$n# $ái(#. B,%& (& -#l7n ",n >i$,. Bl,"#& (& -#l,n& # (i"$&"i7n. D&l#+#i&n%, (&)&ni,. $#-#, (& $&"&"i7n ! #&. C#-i, (& (i$&""i7n (&)&ni,. R&#li+#$ #l%, &n l#n+#i&n%, (& *&ni7n (, &"&. . P,$ #$&#: D, )il# -#l7n &n &(i, "*#n(, &l &n%$&n#(,$ l#n"& &l -#l7n l, *>#(,$& &n ",n%#n%& #%&n"i7n &n in%&$&ni$ &$ "*#l (& &ll, %,"# &l -#l7n i%*#(, &n &l *&l,. Mi# ,i"i7n *n, $&#li+# #""i,n& (& (&l#+#i&n%, (& *n #, &n %,(# (i$&""i,n& &l ,%$, -,%# &l -#l7n # ii%#"i7n (&l $i&$,. En ,i"i7n (& -#& ! (& &#l(# *n, (&l ,%$, &l *n, l#n+# &l -#l7n # (i%in%# ,i"i,n& #$$i-# l#%&$#l &n%$& i&$n# %&ni&n(, *& $&#""i,n#$ &l ,%$, ",#&$, ! $&",>&$ &l -#l7n #n%& (& *& %,*& &l *&l,. n, &n)$&n%& (&l ,%$, #""i,n& (& %,(, %i, (& l#n+#i&n%, # l# ái# &l,"i(#( &l ,%$, $&#li+# #""i,n& (& -l,"#&. n, %$,%# &l ,%$, l& i>*& -,%#n(, &l -#l7n in%&n%#n(, ,-$&##$l, ! #l J#"&$l, &l ,%$, $ái(#&n%& l& $,(&# i>*i&n(, &n l# i# (i$&""i7n. n# )il# $&#li+# #""i,n& (& #n&#-ili(#( (& -#l7n ! "*#n(, l, -,%# &l ,%$, ",n l# #n, &n l# &#l(# in%&n%# %,"#$l, ",n l# "#-&+# #n%& (& *& %,*& &l *&l,. n, &n%#(, &l ,%$, (& i& &l "*#l l& ## &l -#l7n &n &l ,&n%, *& l, -,%# & l&#n%# l, $&",>& ! l, l#n+# # ,$%&$'#. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
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LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
LA COOR.INACION EN EL BALONMANO En -#l,n#n, ,n: L# i%*#"i,n&. O-&%, &l -#l7n. A(&$#$i,. C,#&$,. D,n(& $&*i&$&n "#(# *n, (i%in%, %i, (& ",,$(in#"i7n. L# )#l%# (& ",,$(in#"i7n *,n& *& &l i%&# n&$i,, "&n%$#l # # %$#-##$ á ! # # $,(*"i$ l# )#%i># á $,n%,. S DIISION: C,,$(in#"i7n ,"*l,#n*#l C.O.M.K OB;EIOS: A(*ii"i7n (& (&%$&+# &n &l #n&, ! #ni*l#"i7n (& ,-&%,. R&l#"i7n &n%$& ,-&%, ! &l "*&$, &n ),$# &%á%i"# ! (inái"# &n l# ),$# (&: Di$&""i7n. Al%*$#. O$i&n%#"i7n ",$,$#l. AREAS GENERALES: M#n&, (& ,-&%, &n %,(# ),$# ,i-l&. P$&i,n&%$#""i,n&*i%#$ ,-&%,. ,(, %i, (& $&"&"i,n&. A%$##$$&",>&$%$#n,$%#$-,%#$ (& %,(# l# ),$# , i-l&. L#n+#i&n%, &n: A (i%#n"i#. D& $&"ii7n. AREAS ESPECÍFICAS: D,ini, (&l -#l7n ",n *n# ,l# #n,. Di,"i#"i7n (& l, ,ii&n%, (& -$#+, ! %$,n",. P$,>$&#$ ",n -#l7n ",n%$,l#(,: En #$i&(#( (& -,%&. En #, &&"')i",. P#& ! $&"&"i,n& (& %,(, %i,. L#n+#i&n%, # ,$%&$'#: En %,(# * #$i&(#( (& ),$#. A (i%in%# (i%#n"i#. En (i)&$&n%& i%*#"i,n&. C,,$(in#"i7n (inái"# >&n&$#l C.D.G.K OB;EIOS: Ili"# &l ,ii&n%, (& %,(, &l "*&$, &n ),$# (inái"#. A(*ii"i7n (& #%$,n& á ",l&, (& ,ii&n%, &(i#n%& l# ",-in#"i7n (& l, !# #(*i$i(,. AREAS GENERALES: D&l#+#i&n%, il& ! ",-in#(,. S#l%, &n %,(# * #$i&(#(. C,n (i)&$&n%& i*l,. C,n (i)&$&n%& (i$&""i,n&. S#l%, #l%&$n#%i, , ",n&"*%i,. S#l%, ",n ,-%á"*l,. A>ili(#( >iná%i"#: Gi$, ,l%&$&%#K E*ili-$i, #,!,K. C,-in#"i,n&. L#n+#i&n%, (& %,(, %i,. C,-in#"i7n (& %,(, &ll,. AREAS ESPECÍFICAS: ,(# l# #""i,n& ! J#-ili(#(& &&"')i"# (&l *&>, &n #&"%, %<"ni",K. C,,$(in#"i7n (inái"#&>&n%#$i#: OB;EIOS: ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
31
LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
Di,"i#"i7n &>&n%#$i# (& l# (i)&$&n%& #$%& (&l "*&$,: In(&&n(&n"i# &%$&i(#(& *&$i,$& & in)&$i,$&. In(&&n(&n"i# &%$&i(#(& *&$i,$& ! &l %$,n",. In(&&n(&n"i# &%$&i(#(& in)&$i,$& ! &l %$,n",. A)i$#"i7n (& l#%&$#li(#(. AREAS GENERALES: A""i,n& #l%&$n#%i# (& l# &%$&i(#(& in)&$i,$& ! *&$i,$&: A""i,n& #n%&$i,$& ",n (&l#+#i&n%, &n: #$i&(#( (& (&l#+#i&n%,. In%$,(*"i$ ,-%á"*l,. N=&$, (& ,-&%,. AREAS ESPECÍFICAS: M#n&, ! #(#%#"i7n (& -#l7n. D&l#+#i&n%, ",n , in -#l7n. P#& ! $&"&"i,n& &n %,(# * #$i#n%&. L#n+#i&n%, &n #l%, ! &n #,!,. C,-in#"i7n (& l# J#-ili(#(& #n%&$i,$&. E%$*"%*$#"i7n &#"i,%&,$#l. OB;EIOS: P&$"&"i7n &#"i,%&,$#l # %$#< (&l ,ii&n%,. P&$"&"i7n (& l# (*$#"i7n (&l ,ii&n%,. A$&"i#"i7n (& l# %$#!&"%,$i#. A$&"i#"i7n (& $i%, ! &l,"i(#(&. A$&"i#"i7n (& l# (i%#n"i#. O$i&n%#"i7n &n &l &#"i,. O$i&n%#"i7n ! l,"#li+#"i7n (& ,-&%, & n &l &#"i,. E%$*"%*$#"i7n (&l &#"i, (& #""i7n: O-&$#"i7n ! l,"#li+#"i7n (& &#"i, li-$&. O-&$#"i7n (& l, ",#&$,. O-&$#"i7n (& l, ,,n&n%&. M,ii&n%, ! #""i,n& &n )*n"i7n. AREAS GENERALES: #$i#$ l, &#"i, (& #"%*#"i7n: Ali#$. R&(*"i$. M#ni*l#"i7n (& ,-&%, &n &l &#"i,. D&l#+#i&n%, #l%&$n#%i, , i*l%#n&, &n &l %i&, &n )*n"i7n (&: O-&%,. C,#&$,. #-ili(#(& -ái"#. . #-ili(#(& >iná%i"# &n &l &#"i,. E;ERCICIOS DE LA COORDINACION: . En C,,$(in#"i7n O"*l,M#n*#l C.O.MK. L#n+#$ &l -#l7n (& *n# #n, # ,%$#. L#n+#$ &l -#l7n # *n, -l#n", (& (i#n#. A""i,n& (& -,%& #$i#(,. Si*l%án&#&n%& #l %$#-#, (& -,%& &n ",,$(in#"i7n #l i&. C#-#l>#$ ",n l# &l,%#. ;*&>, #(#%#(, *>#$ #l )$,n%7nK .En C,,$(in#"i7n Dinái"# G&n&$#l C.D.GK. C,,$(in#$ (i%in%# #$%& (&l "*&$, , "#(&n# "in<%i"#. Al%&$n#$ &l&#"i7n (& *n -$#+, ! &l ,%$, &n ,%$# ,$i&n%#"i7n. El&#"i7n #l%&$n#%i# (& -$#+, "in"*n(*""i7n n,$#l , in&$%i(#K. ,(, %i, (& #l%, ! ",-inán(,l,. C,-in#$ #l%, ",n >i$,. A""i,n& (& #l%, l&#n%#n(, l# i&$n# &n (i%in%, )$&n%& ",n l, -$#+, &n (i$&""i7n ,*&%#. S#l%, (& ##$#%,. ;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
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LA PREPARACION ESPECIFICA EN BALONMANO
09/11/2015
,l%&$&%#. S#l%, ",n "*&$(#. $#-#, ",n #$,.
LA FLE?IBILI.A. EN EL BALONMANO S& &%*(i# -#, (, #$á&%$,. M,ili(#( #$%i"*l#$ án>*l, (& #!,$ , &n,$K El#%i"i(#( #l#$>#i&n%, (&l ="*l,K. Ali"#(, #l -#l,n#n, #$%i"*l#$&n%& &n l, J,-$,. DEFINICION: D,-l#$ (, #$%& (&l "*&$, (i%#l& l, # "&$"#n, ,i-l& &&l, %,"#$ (&(, &n * J,-$,K. ,-$,*&"#. $,n",i&$n#. A #!,$ ,l*&n *"*l#$ J#! &n,$ )l&i-ili(#( ,$ l, *& (&*< (& *n %$#-#, (& )*&$+# J#! *& $&#li+#$ *n %$#-#, (& )l&i-ili(#(. MEODOLOGIA: 1 *& &&$"i"i, $&#li+#, #"&$"#n(, (, #$%& (i%#l&K. 2. C,, J#"&$l,: P#$%i&n(, (& ,i"i,n& &%á%i"#. P#$%i&n(, (& ,i"i,n& (inái"#. L# )$&"*&n"i# (& l, &&$"i"i, (& # 10. Mái# %&ni7n ",n #!*(#. 3. C*#n%, %i&,. F$&"*&n%& %,(, l, ('# (& &n%$&n&. . C*#n(,. An%& (&l &n%$&n& &n &l "#l&n%#i&n%, D&*< (& *n %$#-#, (& )*&$+# ! #l %&$in#$ &l &n%$&n&.
COOR.INACION .E LA PREPARACION FISICA CON LA +ECNICA - LA +AC+ICA* El #*&n%, (&l $&n(ii&n%, & %i&n& *& ",,$(in#$ &l )'i", ",n &l %<"ni", ! l, %á"%i", ! &n($á (&%&$in#(, ,$: L# "#$># &n ,l*&nin%&ni(#(. En l# in%&ni(#($&&%i"i7n. ,(, &ll, *%ili+#n(, &l&&n%, (&l *&>,. P,(&, (&"i$ &l #*&n%, (&l $&n(ii&n%, &n($á (&%&$in#(, ,$ l, &&$"i"i, )'i",%<"ni",%á"%i", ",n &l #$,&"J#i&n%, (&l %i&, ! ,$ l# &)i"#"i#. E%# ",n&i7n $&$&&n%# &n #*%& &n (i"J, &&$"i"i, ! l, $&*&$ii&n%, )'i", (&l (&,$%& &n * &(i(# ! &n in%&ni(#(. L# $&#$#"i7n )'i"# & *n )#"%,$ -ái", ! %i&n& *& &%#$ $&l#"i,n#(, ",n l# %<"ni"# ! l# %á"%i"# (& ),$# #$i#-l& (&&n(i&n(, (&l &$i,(, (&l &n%$&n#i&n%, $&#$#%,$i, ",&%i"i7n , %$#ni%,$i,. P#$# $&#li+#$ &%& #*%& &%# &l #",n(i"i,n#i&n%, &&"')i", *& $&*l%# &l *$#&n%& ,$i&n%#(, # #*&ll# "*#li(#(& $,i# (&l -#l,n#n,. L# $&#$#"i7n )'i"# &n &l -#l,n#n, %i&n& *& &$ ,li#l&n%&. OB;EIOS DEL ACONDICIONAMIENO ESPECÍFICO: 1 $#-#, (& l# "*#li(#(& ,%$i"& &&"')i"# &n -#l,n#n,. 2 C,n(i"i,n#$ &l %$#-#, # l, &)*&$+, *& & (#n &n l# in%&ni(#( (&l -#l,n#n, (& ",&%i"i7n. 3 A(#%#"i7n (&l %$#-#, # l# &i>&n"i# %<"ni"# (&l *>#(,$ *& %&n>, ! %á"%i"# (&l ",n*n%,. SISEMAS: 1 F'i",%<"ni",. A*%& (&l %$#-#, )'i", ! i%*#"i,n& ",n"$&%# (&l *&>, #& )in%# (&l#+#i&n%, &%".K
;*#n C#$l, N=&+ R&&$% En%$&n#(,$ N#"i,n#l
33
