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Allenamenti

Giochi da allenamento – mescolare la staffetta

Come allenatrice scrivo i miei allenamenti in anticipo con lo sguardo all’intera settimana. Ogni tanto inserisco delle staffette è le trasformo nella serie principale di allenamento. Credo possa essere utile e anche divertente.

Prendi una serie di 10 x 50m partenza dai blocchi con un recupero di 2:00, se li misceli bene puoi creare una staffetta interessante. Fai squadre da tre o più, cerca di non andare oltre i sei per squadra perché rischieresti di sforare i 2 minuti di riposo a testa.

A me piace spezzare i 10 x 50. Per esempio per la prima staffetta ogni nuotatore nuota 4 x 50 a Stile Libero, per la seconda ognuno nuota 3×50, poi 2×50 e infine la staffetta standard con 1×50 a testa.

Un’altra variante è la staffetta a incremento. Ad ogni ripetizione aumenta la distanza percorsa da ogni nuotatore. Ad esempio con 200 Misti. Per la prima staffetta ogni nuotatore nuota 50 Delfino, per la seconda 50 Delfino e 50 Dorso, uno di seguito all’altro. La terza staffetta ogni nuotatore farà 150 m, 50 a Delfino, 50 a Dorso e 50 a Rana. Per la quarta staffetta ogn inuotatore nuota un 200 Misti.

Le staffette sono molto divertenti ma sono anche un ottimo allenamento per il gioco di squadra. Cerca sempre di rendere divertente un allenamento efficace e viceversa.

(di Emily Milak)