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Categories: AllenamentiIntermedio

Allenamento – Dorso settembrino

Ecco un allenamento per quei nuotatori che vogliono lavorare un po’ sulla tecnica a Dorso… inserendola in un allenamento.

Serie principale: 1200 m
Tre ripetizioni delle seguenti serie. Non sono richiesti particolari ripartenze/pause in modo che l’allenatore abbia il tempo di interagire con i nuotatori ed avere un feedback sulle sensazioni.

1 X 50 remate a dorso
Concentrati su: “trovare” un solido appoggio per le mani
1 X 50 dorso a doppia bracciata
Concentrati su: posiziona le mani a 10 e 2… usa una trazione a braccia piegate… non lasciare che le mani si “blocchino” all’altezza delle cosce
1 X 100 dorso (25 bracico sinistro + 25 braccio destro + 25 2sinistro/2destro + 25 dorso)
Concentrati su: mostra ENTRAMBE le spalle per ogni ciclo di bracciata… collega l’entrata della mano alla rotazione delle anche

1 X 100, alternando 25 dorso/25 stile libero
Concentrati su: collega l’entrata della mano alla rotazione delle anche sia nel dorso che nello stile libero
1 X 100 Dorso
Concentrati su: Scegli un aspetto tecnico su cui concentrarti