amp-web-push-widget button.amp-subscribe { display: inline-flex; align-items: center; border-radius: 5px; border: 0; box-sizing: border-box; margin: 0; padding: 10px 15px; cursor: pointer; outline: none; font-size: 15px; font-weight: 500; background: #4A90E2; margin-top: 7px; color: white; box-shadow: 0 1px 1px 0 rgba(0, 0, 0, 0.5); -webkit-tap-highlight-color: rgba(0, 0, 0, 0); } .amp-logo amp-img{width:161px} .amp-menu input{display:none;}.amp-menu li.menu-item-has-children ul{display:none;}.amp-menu li{position:relative;display:block;}.amp-menu > li a{display:block;} /* Inline styles */ div.acss692b4{float:none;margin-bottom:20px;margin-left:px;margin-right:px;margin-top:px;text-align:center;}div.acss138d7{clear:both;}div.acssf5b84{--relposth-columns:3;--relposth-columns_m:2;--relposth-columns_t:2;}div.acss01a6f{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2013/05/FoamKickboard-OW-Usage-RT2.102420-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss89c04{color:#333333;font-family:Arial;font-size:16px;height:100px;}div.acss08b50{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2016/06/cb365c_8895fe364efce6057c93341d100d2a05-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss094bf{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2017/08/migliorare-flessibilita-caviglie-nuoto-nuotatore-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss4d90b{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2010/08/eamon-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss639fe{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2016/09/hqdefault-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss5417d{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2013/04/speedo-bodysuits-5956662-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss3d930{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2011/03/images-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acssf99d9{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2011/02/3s-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;} .header{overflow:hidden;z-index:999;top:0;position:fixed;width:100vw}amp-script{display:contents;opacity:1}#wpadminbar~amp-script>header { margin-top: 32px; } @media (max-width: 782px){ #wpadminbar~amp-script>header { margin-top: 46px; }} #wpadminbar~amp-script.amp-ss~.content-wrapper { margin-top: -30px; } amp-script.amp-ss~.content-wrapper { margin-top: -75px; }amp-script>header .hamb-mnu .m-ctr { padding-right: 4%; }amp-script.amp-ss~.content-wrapper .p-menu { margin-top: 25px; }.amp-wp-article-header,.amp-wp-content.breadcrumb{top:34px;position:relative;padding:26px 0 34px 0}.p-m-fl{top:61px}.amp-ss.hambmenu .header{transition:initial;overflow:unset;} .h_m_w{display:flex;} .h-nav{display:none;} .d_menu ul li{display:inline-block;position: relative;} .d_menu .amp-menu > li a{padding:5px 10px;margin-bottom:0; color: rgba(17,17,17,1); } .d_menu input{display:none} .d_menu ul li.menu-item-has-children:hover>ul{display:block;z-index:9;} .d_menu li a{transition: all 0.3s ease-in-out 0s;} .d_menu li ul{background: rgba(255,255,255,1);left: 0;min-width: 150px;opacity: 1;position: absolute;top: 100%;transform: translateY(15px);transition: all 0.3s ease-in-out 0s;visibility: hidden;} .d_menu li ul li ul{left: 100%;top: 0;} .d_menu li:hover > ul{opacity: 1;transform: translateY(0px);visibility: visible;transition: all 0.2s ease-in-out 0s;} .d_menu li ul li{display: block;position: relative;} .d_menu .amp-menu .sub-menu li a{ padding: 10px; border-bottom: 1px solid rgba(241,241,241,1); color:rgba(51,51,51,1); font-size:12px; text-align:left; } .d_menu ul li.menu-item-has-children > a:after{ content: "\e313";font-family: 'icomoon';font-size:23px;top:5px;padding-left: 2px; display: inline-block;color: rgba(17,17,17,1);position:relative; line-height:0; } .d_menu ul.sub-menu li.menu-item-has-children > a:after{ color:rgba(51,51,51,1); font-size:20px; } .d_menu .amp-menu li.menu-item-has-children>ul>li {padding-left: 0px;} .d_menu li.menu-item-has-children:hover > a:after{transform:rotate(180deg); right:-2px; } .d_menu .sub-menu li.menu-item-has-children:hover > a:after{ top:5px; } .d_menu li ul{box-shadow: 0 6px 18px 0 rgba(46, 50, 60, .09);} .amp-menu li.menu-item-has-children:after{display:none;} .logo{order: -1;align-self: center;} .amp-logo{display: block;line-height: 0;} .d_menu{flex-grow: 1;align-self: center;letter-spacing: 0.5px;font-size:14px;line-height:1.4;} .d_menu .amp-menu{text-align:right;} .h-ic{margin:0px 0px 0px 10px;} .d_menu{text-align: right;} .amp-logo a{line-height:0;display:inline-block; color: rgba(51,51,51,1); } @media(max-width:768px){ .d_menu{display:none;} .h-nav{display:block;flex-grow: 1;align-self: center;text-align: right;} header .cntr {max-width: 100%;} } .h_m_w{display:flex;} .d_menu ul li{display:inline-block;position: relative;} .d_menu .amp-menu > li a{padding:5px 10px;margin-bottom:0; color: rgba(17,17,17,1); } .d_menu .amp-menu > li a{padding:28px 15px 27px 15px;} .d_menu .amp-menu li .sub-menu{ text-align:center; box-shadow: 0px 3px 10px 0px #888; border-bottom:3px solid #257bd9; padding: 20px 0px; } .d_menu .amp-menu li .sub-menu li a{ padding:10px 15px; } .d_menu input{display:none} .d_menu ul li.menu-item-has-children:hover>ul{display:block;z-index:9;} .d_menu li a{transition: all 0.3s ease-in-out 0s;} .d_menu li ul{background: #fff none repeat scroll 0 0;left: 0;min-width: 200px;opacity: 1;position: absolute;top: 100%;transform: translateY(15px);transition: all 0.3s ease-in-out 0s;visibility: hidden;} .d_menu li ul li ul{left: 100%;top: 0;} .d_menu li:hover > ul{opacity: 1;transform: translateY(0px);visibility: visible;transition: all 0.2s ease-in-out 0s;} .d_menu li ul li{display: block;position: relative;} .d_menu .sub-menu li a{padding: 10px;} .d_menu ul li.menu-item-has-children > a:after{ content: "\e313"; font-family: 'icomoon'; font-size:25px; padding-left: 5px; top: 5px; background-size: 16px; display: inline-block; color: rgba(0,41,96,1); position:relative; line-height:0; } .d_menu .amp-menu li.menu-item-has-children>ul>li {padding-left: 0px;} .d_menu ul.sub-menu li.menu-item-has-children > a:after{ top:4px; font-size:20px; } .d_menu ul.sub-menu li.menu-item-has-children:hover > a:after{ top:4px; } .d_menu li.menu-item-has-children:hover > a:after{transform:rotate(180deg); right:-5px; top:3px; } .amp-menu li.menu-item-has-children:after{display:none;} .logo{align-self: center;padding-left:25px} .amp-logo{display: block;line-height: 0;} .d_menu{flex-grow: 1;align-self: center;font-size:18px;line-height:1.4;font-weight: 500;margin-left:30px;} .h_m{border:none;} .d_menu .amp-menu{text-align:right;} .h-nav{display:flex;align-items: center;} .h-nav:after{ content:""; display:inline-block; border-right:1px solid #ebebeb; height: 100%; padding-left: 23px; } .d_menu .amp-menu > li a:hover{background:#ebebeb;color:rgba(0,41,96,1);} .d_menu .amp-menu > li .sub-menu li a:hover{background:#fff;} @media(max-width:768px){ .h-6{display:none;} .h-ic {text-align: right;flex-grow: 1;} } .m-ctr{ background: rgba(18,167,215,1); } .tg, .fsc{display: none;} .fsc{width: 100%;height: 100%;position: absolute;cursor: pointer;top:0;left:0;z-index: 9;} .tg:checked + .hamb-mnu > .m-ctr {margin-left: 0;} .m-ctr{margin-left: -100%;float: left;} .tg:checked + .hamb-mnu > .fsc{display: block;background: rgba(0,0,0,.5);height:100vh;} .t-btn, .c-btn{cursor: pointer;} .t-btn:after{ content:"\e5d2";font-family: "icomoon";font-size:28px; color: rgba(51,51,51,1); display:inline-block; } .m-ctr{position: absolute;z-index:99;padding: 0% 3% 100vh 5%;transition: margin 0.3s ease-in-out;top:0; width:90%; height:100%; } .m-menu{overflow-y: scroll;max-height: 100vh;} @media (max-width:475){ ::-webkit-scrollbar { display: none; } } .m-menu ul li.menu-item-has-children:after{display:none;} .m-menu .amp-menu li.menu-item-has-children ul {display: block;margin-top:7px;} .m-menu .amp-menu > li > a{font-size:26px;position:relative;display:inline-block;font-weight:bold;letter-spacing:1px;padding:0;text-transform: uppercase;} .m-menu{list-style-type: none;margin: 0;padding: 0;display:inline-block;width:100%;} .m-menu .amp-menu{margin-bottom:20%;margin-top:40px;} .m-menu ul >li{margin-bottom:25px;} .m-menu ul li ul li{margin-bottom: 0;padding: 5px 0px;} .m-menu li.menu-item-has-children>ul>li{padding:5px 0px;} .m-menu .amp-menu > li a{padding:0px;margin-bottom:4px;} .c-btn:after{ content: "\e5cd";font-family: 'icomoon';font-size: 30px; line-height: 0;display: block;text-indent: 1px; color: rgba(255, 255, 255, 0.8); } .c-btn{position: absolute;right: 18px;top: 33px;z-index:9;} .amp-menu > li a{ color: rgba(255, 255, 255, 0.8); } @media(max-width:768px){ .amp-menu > li a{ color: rgba(255, 255, 255, 0.8); } } /*** Single ***/ table {display: -webkit-box;overflow-x: auto;text-align: center;} table td {padding: 0.5em 1em;border: 1px solid #ddd;} table tr:nth-child(odd) td {background: #f7f7f7;} .icon-widgets:before {content: "\e1bd";}.icon-search:before {content: "\e8b6";}.icon-shopping-cart:after {content: "\e8cc";} /******* Paste your Custom CSS in this Editor *******/ .wpcf7 form{ background: #fff; border: 1px solid #e4ecf6; border-radius: 10px; margin-right: 80px; padding: 50px; text-align: left; } .wpcf7 form input, .wpcf7 form textarea{ padding: 15px; width: 100%; border: 1px solid #e4ecf6; border-radius: 6px; background-color: #f8f8f8; margin-top: 5px; font-size: 15px; } .wpcf7 form p label{ font-size: 12px; margin-bottom: 20px; display: inline-block; width: 100%; font-weight: 600; letter-spacing: 1px } .wpcf7 form .wpcf7-checkbox input{width:auto;margin: 0 5px 0 0;} .wpcf7-checkbox{font-size: 12px;border: none;} .wpcf7 form .wpcf7-submit{ margin-top:20px; background-image: linear-gradient(135deg, #00e95e, #006df0); color: #fff; font-size: 12px; letter-spacing: 1px; font-weight: 600; cursor: pointer; border-radius: 10px; padding: 19px; transition: all 0.3s ease-in-out 0s; } .wpcf7 form .wpcf7-submit:hover{ box-shadow: 0 30px 30px 0 rgba(0, 0, 0, .1); transform: translate(0px, -10px); } @media(max-width:768px){ .wpcf7 form { margin-right: 0; margin-bottom: 30px; } }

Categories: Teoria dell'allenamento

Allenarsi dopo la fine della stagione – parte 2

4. Migliora i punti deboli: Ogni nuotatore ha punti deboli a livello biomeccanico. Troppo spesso i nuotatori, fuori dalla vasca, non hanno i requisiti per manipolare la propria bracciata in vasca. Questo rende necessario scoprire questi punti deboli e impostare un programma per migliorarli o eliminarli. Troppo spesso atleti e allenatori imputano gli errori biomeccanici che vedono in vasca all’incompetenza o alla mancanza di sensibilità acquatica del nuotatore quando invece è soltanto che quegli atleti non hanno la forza o la flessibilità muscolare per adempiere correttamente un certo compito.

Soluzione: trova uno specialista della riabilitazione per rafforzare questi punti deboli. Non sottovalutarli mai, saranno quelli che cederanno, dandoti problemi, durante le gare!

5. Migliora la composizione corporea: L’attrito è il freno maggiore alla velocità in vasca. Più grande è la persona e più potenziale attirto eserciterà in acqua. Per questa ragione di solito i nuotatori più veloci sono creature longilinee. Il periodo tra le stagioni agonistiche è il migliore per ottimizzare le proprie abitudini alimentari e quindi la propria composizione corporea. Non debordare dalle buone abitudini durante l’off-season che è, piuttosto, il periodo migliore per regolarle nel modo desiderato, lontani dallo stress e dal carico di lavoro della stagione di allenamento. Questo NON SIGNIFICA SOTTOALIMENTARSI (problema riportato di frequente soprattutto tra le nuotatrici nelle squadre di college) ma piuttosto avere una dieta equilibrata che dia il giusto carburante necessario al corpo per produrre energia in vasca.

Soluzione: Un esperto nutrizionista può aiutare a regolare le abitudini alimentari e impostare un programma salutare per ottimizzare la composizione corporea e un periodo di recupero ottimale.

6. Improve Athleticism: Biomechanics are tough in swimming. This is why many coaches make a nice side business providing excessive swim lessons. However, barking orders on the pool deck at swimmers who don’t know how to coordinate their body is like shoving the block through the circle peg! Therefore, improving athleticism, motor control, and coordination is essential on land to help the swimmer learn how to move their body in the water. If a swimmer knows how to control their body on land, it is likely they can manipulate their strokes in the water, correcting any stroke deviations in the pool and increasing swimming success.

Soluzione: Don’t waste your money on lessons when you don’t have the tools for improvement in the water, learn how to use your body out of the water by improving athleticism and make quicker stroke corrections in the water. Find a strength and conditioning specialist to formulate a well-balanced dry-land program, focusing on learning a variety of movements and control through these various motions.

7. Increase Relative Strength: Contrary to other sports, the strongest athlete (absolute strength) doesn’t win. However, the strongest athlete for their body size (relative strength) is helpful for success. Being strong on land has not been correlated with swimming success, but being able to maximize force production while minimizing drag is essential for swimming success. For example, throw a World’s Strongest Men athlete in the pool and it is likely their sink like a rock. Therefore, improving one’s relative strength is important for swimming success.

Soluzione: Find a strength and conditioning specialist who understands the difference between absolute and relative strength and work on improving strength per size.

Summary Once again, being fresh for the upcoming season is the primary goal of any off-season. However, if you’re mentally and physically ready for the next season, try tips 2-7 for a successful off-season.

di G. John Mullen

(nota del traduttore: mentre traducevo questo intervento ho pensato che certe soluzioni mi sembravano eccessive; in realtà, se è pur vero che le problematiche esaminate in questo articolo possono sicuramente essere affrontate dagli agonisti anche senza rivolgersi a degli specialisti, è anche vero che, sopratutto per chi pratica agonismo a un certo livello, per un nuotatore può essere importante risolvere questi problemi in maniera efficace ma anche veloce: un “presto e bene” spesso non ottenibile se non facendo ricorso a esperti del settore)