Ogrevanje pred nogometno tekmo : diplomsko delo

Tratnik, Matic (author), Pori, Primož (mentor), Pocrnjič, Marko (co-mentor)

Cilj diplomskega dela je bil preučiti teorijo ogrevanja. Na koncu pa smo v skladu z analizirano literaturo pripravili primer ogrevanja pred nogometno tekmo. Še posebej smo se osredotočili na mehanizme ogrevanja in učinke, ki bi nogometašu med tekmo lahko koristili. Diplomsko delo je monografskega tipa in uporabili smo deskriptivno metodo dela. Ogrevanje pred vsako športno dejavnostjo je zelo pomembno. Pri nogometu, ki od nogometašev zahteva dobro kondicijsko pripravljenost, je ključnega pomena, da je ogrevanje pred nogometno tekmo dobro strukturirano, da bodo lahko igralci premagovali vse zahteve modernega nogometa že od začetka tekme. Ogrevanje pred nogometno tekmo mora biti take intenzivnosti in trajanja, da ne povzroči utrujenosti, vendar vseeno omogoči pozitivne učinke na nogometaševe sposobnosti. Trenutno obstaja veliko različnih protokolov ogrevanja pred nogometno tekmo. V sklopu ogrevanja se statičnih razteznih vaj z daljšim trajanjem (>30 sekund) in visoko stopnjo intenzivnosti (raztezanje do točke nelagodja) ne priporoča, ker poslabšajo nogometaševe sposobnosti, še posebej gibalnih nalog, ki zahtevajo eksplozivne mišične kontrakcije (skoki, sprinti, spremembe smeri …). Zadnje raziskave priporočajo časovno kratkotrajnejša ogrevanja, pri katerih intenzivnost postopoma narašča. V ogrevanje je priporočljivo vključiti predvsem dinamične raztezne vaje, specifične gibalne naloge in tudi simulacijo igre, ki je takšne intenzivnosti, kot bo na tekmi.

• Language: Slovenian
• Keywords: nogomet, ogrevanje, mehanizmi ogrevanja, raztezanje
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2019
• PID: 20.500.12556/RUL-111479
• COBISS.SI-ID: 5621681
• Publication date in RUL: 02.10.2019

Secondary language

• Language: English
• Title: Warm up before football match

Abstract

In this diploma thesis, we studied the theory of warming-up. In the end, we prepared an example of a warm-up protocol before a football match, according to the analyzed literature. We focused on the warm-up mechanisms and their potential positive effect on football players during the game. This paper is written in a monograph form and we used the descriptive method. Warming-up before sports activity is very important. In football, which requires good fitness from football players, the warm-up must be is well structured so players can overcome all demands of modern football from the start of the game. The warm-up before football match should be such intensity and duration that it does not cause fatigue, but still has a positive effect on the footballer's performance. Currently, there are many different warm-up protocols before a football match. Static stretching exercises with long duration (>30 second) and high intensity (stretching to the point of discomfort) are not recommended during warm-ups because they impair the player's abilities, especially movements that require explosive muscle contractions (jumps, sprints, changes of directions …). Recent researches recommend short duration warm-up, with intensity gradually increasing. In the warm-up, it is recommended to include mainly dynamic stretching exercises, specific movement tasks and also a simulation of a game.

• Keywords: football, warm-up, mechanisms of warm-up, streching