Gli esercizi di seguito proposti fanno parte di un piano individuale di lavoro per una giocatrice che partecipa al campionato di serie A femminile nel ruolo difensore centrale di anni 21.
Dalle valutazioni fatte prima dell’inizio della stagione l’atleta in questione oltre ad un valgismo moderato aveva manifestato un’instabilità marcata sul ginocchio dell’arto sinistro per questo si è reso necessario creare una routine personale di esercizi da effettuare prima dell’allenamento di squadra circa 20’/25’ per tutta la stagione con una progressione di difficoltà.
La progressione prevede esercizi:
- dall’analitico al globale
- dal monorticolare al poliarticolare
- da maggior stabilità a minor stabilità
- dal meno funzionale al più funzionale
- da catena cinetica aperta a catena cinetica chiusa
- da monoassiale a poliassiale
- dai grandi attrezzi (pavimento, muro) ai piccoli attrezzi
- dal preventivo al preabilitativo
La routine è composta da 5 esercizi
inizia con un lavoro di fascial release circa 30’’/1’per arto
lavori di mobilità (allineamento ginocchio) 3 serie x 10
esercizi di potenziamento analitici (attivazione medio gluteo) 3 serie x 10
esercizi a catena cinetica chiusa (estensori delle anche) 3 serie x 10
per finire con un esercizio preabilitativo (rinforzo di stabilità monopodalica) 3 serie x 10.
La routine viene cambiata circa ogni mese, tranne gli esercizi di fascial release, con esercizi nuovi per creare nuovi stimoli alla giovane atleta.
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