Theory of the training and physical education of base - Monitors Handball Base Course ~ HAND-BALL.ORG

Monitors Handball Base Course

Theory of the training and physical education of base

1 - PHYSICAL BASE EDUCATION

2 - TRAINING THEORY

1 – PHYSICAL BASE EDUCATION

SUBJECT 1

THE PHYSICAL EDUCATION OF BASE. DEFINITION And CHARACTERISTICS

CONCEPT OF PHYSICAL EDUCATION OF BASE

Traditionally the sport practice and the Physical education in general been have marked by the search of the physical yield through a mechanist work in which the only thing that looked for was the perfection of movements through the automatization of such, with a noticeable dualismo body mind in which any intellectual education by means of the physical work was left of side, thinking that this one little or nothing had to do in the final result of the motor action.

Nevertheless, at the beginning of century investigations in the field of the neurofisiología begin to extend themselves, where it concludes that there is one narrow relation between psychic and motor deficiencies when verifying the possibility of treating them by means of the movement.

As a result of these investigations, appear authors like Piaget or Wallon, that begins to consider to the movement as it starts off fundamental in the development of the personality and arise current like the Psicomotricidad, where what reigned was not the result of the movement or the made mark, but that worried about the subject that made it and how it got to obtain the final mission. Thus, from mid century they appear publications like "psicomotriz Education and mental delay" of Picq and Vayer, "the education by the movement" of Him Boulch, etc, that gives rise to new tendencies in the field of the Physical education, like are the Psicocinética of Him Boulch, the Sociomotricidad de Parlebas, or the Education Vivenciada de Lapierre, all of them collections by doctor Legido and the Association of Lawyers of the University of Lovaina, to include them in a single concept who happened to define as PHYSICAL EDUCATION OF BASE.

According to the University of Lovaina, "the E.F.B. it is the discipline specially centered in the development of the person acting through the improvement of the motor conditions ". In the motor conditions the factors physical-motors and the perceptivo-motors are implied.

According to Seirulo "it is the science that by means of the knowledge and development of the faculties that compose the human movement sets out the education of the individual by means of modifications of the motor conduct".

According to Legido "the E.F.B. it is the specialty that contributes to the education of the individual by means of the movement ". This definition complete Blunt Vicente, professor of the specialty in the INEF of Galicia, doing mention to the concept of average Intelligent Movement like obtaining an integral education of the individual.

OBJECTIVES OF THE PHYSICAL EDUCATION OF BASE

The E.F.B. it is an activity in which occurs certain freedom to the subject and we can limit its creativity in certain way if we oriented it towards very concrete points. However, we must classify of some way what one is due to persecute. The general missions of the E.F.B. are:

Knowledge of our own body.
Knowledge of the space.
Conocimineto of the time.

These three general missions will be obtained through the work in two great blocks:

Physical training conditions
Psicomotriz condition.

Physical training conditions

One is to develop of harmonic and generic form the four basic physical qualities: Force, Speed, Resistance and Flexibility in all its slopes, to obtain a hardware sufficiently adapted to the accomplishment of the motor abilities with the effectiveness and the physical load that the Handball requires.

Psicomotriz condition

Development of the Basic Abilities, that are the fundamental elements with which the Physical education of Base works. By very complex that is the exercise always accepted classification more of the basic abilities will be from the sum of ellas.La would be the following one:
- Displacements: March, carrrera, cuadrupedias, slidings, you climb.
- Jumps: Length, height, with intermediate support, without intermediate support, with different caidas, different types from search.
- Turns: In the three corporal axes, combinations of such.
- Launchings: Of precision, of force, with different trajectories, or without support.
- Receptions: Statics, dynamic, with one or several corporal segments.
1. Development of the Coordination, in all its manifestations:
- Coordination Dina'mico-General, in whom all or most of the corporal segments are implied.
- Dina'mico-Especial coordination, in which a corporal segment is implied.
- Coordination eye-muscle.
- In the descoordinados subjects two cases occur:
  - PARATONIAS: Anomalies in the muscular tone. P.e. a subject with a great muscular mass is not able to make a launching with force because their antagonistic muscles restrain the movement.
  - SINCINESIS: Parasitic movements, that far from helping the movement cause useless losses of energy. P.e. the lateral balance of the arms in the race.
1. Development of the balance capacity, fundamental capacity in the learning of the technique sport and infravalued by its ignorance, includes several forms:
- Static: base positions.
- Dynamic: Control of the center of gravity, the weight of the body, in one or two legs...
1. Development of the perceptivas capacities, determining in an equipment sport as it is the handball and that we can divide in:
- Corporal perception: The idea that the boy has of his own body includes/understands five elements to consider: Corporal scheme; Corporal attitude; Lateralidad; Breathing and Relaxation.

The work of attitude must include different slopes:

Solidarity pelvis - trunk: To look for the suitable position of the hip to avoid superfluous tensions and deformations of the column through the taking of conscience of the movements of pelvis.
Fortification of the abdominal, lumbar musculatura and to escapular.
Supports and jumps insisting on the suitable positioning of the hip and the center of gravity.
Taking of conscience of the postural availability for the accomplishment of an exercise through exits from different positions, with different supports and different heights from the center of gravity.
Reequilibraciones from imbalance situations.
Flexibility

Breathing and relaxation. In the work of breathing we must educate it in types both: Abdominal Torácica and, making a greater emphasis in the torácica, because in the first stages there is a total dominancia by the abdominal one. As far as the relaxation, the work must go directed to the differentiation of the degrees of tension in the muscular groups as well as to the capacity to eliminate all the tension of such, beginning by small segments and finishing by all the body.

2. Space Perception

According to G. Rossel, the movement is constructed parceling out the space that the individual is able to occupy, for that reason is necessary that the perception and the decision making in the same one are fit possible. We distinguished two sections:

Spatial orientation: Perception of the position of our body or the one of companions and objects in relation to a datum point. Adelante-atrás, Arriba-abajo...
Space structuring: Capacity of measurement of distances (cerca-lejos...)

3. Temporary perception

Capacity of discrimination of express-slow. To be able to perceive times, rates, changes of rate and their relation with the space (reception of moving bodies...)

CONSIDERATIONS FOR THE DESIGN OF EXERCISES

1. Playful components: The great weapon of the EFB is the game.

2. Cognitiva dissonance: We must give the information to the subject so that it creates uncertainty to him and this supposes a challenge to him. Whenever it is possible, the exercises must be raised like a problem which the student must look for solution.

3. Acceptance of several answers: To avoid the performance models. All the answers are valid although in principle they are erroneous, since they serve to us as motor experience. Of the error also it is learned.

4. To orient to new answers: If it is able to make an activity, to animate that it looks for different forms to make it to increase to its creativity and its motor experience.

5. Freedom of acquisition of levels: The exercises must be raised so that each subject can arrive at its own level. P.e. Lanzar a ball and to take it in the highest point.

6.Proposals of intelligent movement: We must flee from the mecanicismos. In these stages the important thing is the process to arrive at the final action, that the boy thinks how he can get to obtain it, and once obtained the objective, not to repeat it, to happen to another one.

7. Bombing of stimuli: In consonancia with the previous point, once obtained an ability, we introduce new elements, new stimuli to which to look for answer. P.e. When it knows to hurl, to introduce the displacement, the changes of rate quickly, more balls... so that it is constantly in check.

8 Implicar to the maximum the execution factors: The EFB implies physical activity, the boy must leave sweating the session, to work of indirect form basic the physical qualities.

SUBJECT 4

THE PHYSICAL TRAINING CONDITIONS

WHAT IS THE PHYSICAL TRAINING CONDITIONS?

It is the state that allows the person to be able to develop its daily work with energy, effectiveness and without it notices fatigue. In addition, a good physical training conditions comes up with diseases, assuring to enjoy a good health, allowing to any person the practice of any sport with a minimum of effectiveness.

FACTORS THAT AFFECT THE PHYSICAL TRAINING CONDITIONS

The physical exercise, that allows to increase the level of the physical qualities, together with an opposite daily activity to the sedentarismo, will help to improve the basic level of condition of the person for the sport practice.
A correct feeding will allow the body to work better. An unbalanced diet will cause upheavals in the health and, therefore in the physical conditioning of an individual.
The drug consumption, including the alcohol and the tobacco will decrease the physical training conditions considerably, delivering the attack useless of the daily training. Also the dopantes use of anabolizantes and other substances will shorten to the life of the sportsman causing in not few occasions irreversible upheavals in the operation of their vital organs.
The rest must be considered so much or more important that the own training. During the rest it is when the body regenerates and the supercompensation processes start up. The lack of training like its excess is so bad.
The psychic qualities like the will, self-esteem, eagerness of overcoming..., are qualities that are not due to forget in all training, of them depends a very high percentage on the sport result.
The age is a determining factor in the level of physical training conditions of the individual. The capacity for the sport is increasing with the years, and each stage has its differentiated forms of training and their objectives affluent. The patience and a good long term planning, will help to extend the sport life and to obtain better results in its stage of maturity.
As last point to consider in the physical training conditions of the individual, which we cannot affect, is its genetic inheritance, that is going to mark its levels of yield to a great extent.

SUBJECT 6

THE RESISTANCE

DEFINITION And TYPES

It is the capacity to maintain a effort during the greater possible time.

This effort can be classified in three great groups based on the system of used contribution of energy:

Efforts of Maxima intensity. They are those in which the cardiac frequency surpasses the 180 pulsations per minute, the duration of this type of efforts can oscillate according to different authors between the 6 - 8 and the 10 - 15 seconds, recovering the individual of this effort after 1 –2 minutes, when the cardiac frequency loss until the 120 pulsations. The power plant comes from the Adenosín Trifosfato (ATP) and from Phosphate of Creatina (CP), considering like causes of the fatigue the exhaustion of these sources and the alterations of the central nervous system. Efforts of Maxima intensity are considered the races of speed, and all the activities that require maximum forces of short duration as they are the jumps, launchings, rise of weights, halterofilia...
Efforts of subMaxima intensity. They are those in which the cardiac frequency exceeds the 140 – 150 pulsations. The duration of this type of efforts usually oscillates between 1 and 3 minutes, made in Oxygen absence and recovering the individual after 4 or 5 minutes when the cardiac frequency has descended until the 90 pulsations. The power plant comes, once expended the reserves of ATP and CP, the degradation of sugars, glucose and fat, that finalizes with lactic the pirúvico and acid acid formation. They are considered as causes of the fatigue the insufficient Oxygen consumption and the lactic acid accumulation. Within this type of efforts they are the races of average bottom, the sports of equipment, etc.
Efforts of average intensity. They are all those in which the cardiac frequency oscillates between 140 – 150, existing balance between the oxygen contribution and its consumption, generating very little debt of O2. The duration of the efforts of average intensity is considered of the 3 – 5 minutes in ahead, not being needed practically recovery in efforts of short duration. In this type of efforts it exists balance between the contribution and the cost of Oxygen, being the main causes of the fatigue, among others the great use of the existing reserves and the diminution of the sugar in the blood. The activities are considered like efforts of average intensity that require little intensity and releases duration like the bottom races, or even the long sessions of training as a whole.

These three types of efforts are going to give rise to the three main types of Resistance: Resistance Anaeróbica Aláctica, Lactic Anaeróbica Resistance and Aeróbica Resistance.

Resistance Anaeróbica Aláctica. The greater possible time is defined as the capacity to maintain efforts of Maxima intensity.
Lactic Anaeróbica Resistance. It is defined as the capacity to support and to delay the appearance of the fatigue in efforts of subMaxima intensity.
Aeróbica Resistance. It is defined as the capacity to make efforts long play maintaining balance between the cost and the contribution of Oxygen.

Another classification of the Resistance exists that distinguishes between Special General and.

General Resistance. Equivalent to the Aeróbica, she is the one that allows us to prolong a effort during the greater possible time, independently of the nature of the same one. It is direct mind related to the health and the level of general physical training conditions of the individual.
Special Resistance. She is the one that allows to maintain efforts us of great intensity in a concrete sport. In the case of the Halterofilia, we would be talking about the Resistance Anaeróbica Aláctica mainly.

BENEFITS OF THE TRAINING OF THE RESISTANCE

Increase of the cardiac volume, allowing the heart to receive more blood and like consequence to increase the amount of blood that expels in each sístole.
It fortifies and engrosa the walls of the heart.
The cardiac frequency diminishes, the heart is more efficient.
Improvement and increases the capilarización with a better and more complete Oxygen interchange.
It affects the respiratory system positively, improving the pulmonary capacity.
It activates the operation of the chemical decontamination organs (liver, kidneys...) to eliminate exhausted substances.
It fortifies the muscular system.
It activates the metabolism in general sense.

FORMS OF MEASUREMENT OF THE RESISTANCE

Of many that exist we can select the following ones:

Test of Cooper

It is used to measure the Aeróbica Resistance. It consists of running during 12 minutes the greater possible distance by a level land. The result is resisted with tables and it indicates the Oxygen consumption to us, and, therefore the level of physical training conditions of the individual.

Test of Burpee

Starting off of the standing position, to flexionar legs and to pass to the prone position prono and returned to the starting point. The greater number of times consists of making this exercise in a minute. It measures the endurance Lactic Anaeróbica of the individual, being good from the 40 - 50 repetitions.

SYSTEMS OF TRAINING OF THE RESISTANCE

There are two systems affluent differentiated from training of the resistance: Continuous and the variables.

Continuous systems

They consist of making a physical effort of continued way, without interruption nor pauses. For example, to run 30 minutes. It is possible to be made of two forms:

Harmonic continuous system. One always works with the same intensity, maintaining the cardiac frequency between the 50 and 70 percent of the maximum throughout the route. It is used for the development of the Aeróbica Resistance.
Variable continuous system. The effort is made varying the intensity. We worked such in percentage that in the previous system but instead of maintaining constants the pulsations, we cause that they raise and they lower until the 70 and the 50 percent respectively. It is also used for the development of the Aeróbica Resistance.

Divided systems

One is to divide to the effort in several separated parts by a called time interval pause of recovery. For example, to swim three series of ten minutes, being rested 4 minutes between each one of them. This system allows to work to more intensity than the previous ones and it is possible to be made of two forms:

Interválico system. The effort by means of pauses of incomplete recovery is divided. An example would be to make series of 100 meters to the 70 percent being rested 30 seconds, for the development of the aeróbica power.
System of repetitions. The effort is divided but the pause of recovery is complete. For example to make series of 50 meters to Maxima intensity with a recovery of 3 minutes between each one. We would work the anaeróbica resistance.
TRAINING METHODS

As main methods of training of the Resistance we will emphasize the following ones:

Continuous race (Finnish School). It consists of running to a rate uniforms and with a moderate intensity by a level land. The distance is going to depend on the physical training conditions of the subject, although we must begin with short distances, putting in stroll sections, little by little to be reducing the strolls to increase the distance of race. The intensity must oscillate between the 70 and the 80 percent of the cardiac frequency Maxima (220 – age), is to say between the 140 and 150 pulsations. Usually it is used in the preseasons to prepare to the organism for the effort of the special training.
Interval Training (German School). One is to run relatively short distances to a high rate, putting in periods of active recovery between each one of them. The typical example of this method of training would be to make 15 series of 100 meters to a rate in which we finish each one to 180 pulsations, with an active rest until reaching the 120 pulsations between series and series. It is a system of training of the aeróbica power that also usually is used in the preparatory periods, to be adapting to the body to more intense efforts during the season.
Fartleck (Swedish School). It consists of making a race, continuous or divided, generally by the mount, putting in changes of rate as frequently as it is possible. The primary target is the development of the aeróbica and anaeróbica mixed resistance. The pulsations must go up to around the 140 in the smooth rates and the 180 in the intense rates.
Circuit (English School).Consiste in the accomplishment of a paid attention number of exercises or stations with pauses among them. Of stations between exercises the its intensity as well as and the pause, the number duration such are going to depend on the objective that we persecute. Of this form, the objective will be aeróbico whichever minor is the greater intensity and the number of exercises, and will be anaeróbico whichever greater intensity and minor slows down, being evidently smaller the number of exercises. As far as the exercise used he agrees to alternate the worked muscular groups of a station to the following one.
Race in hill. As its name indicates is to raise to a hill of a variable distance and inclination and to a rate that is going to depend on the goal pursued. To greater inclination and greater intensity, the objective will be anaeróbico, and to smaller inclination and greater distance the objective will be aeróbico.
To part of these methods of training, to look for the development of the specific strength, we will apply the system of repetitions in own exercises of the sport for which we are training.

SUBJECT 7

THE FORCE

DEFINITION And TYPES

We defined the Force like the capacity to make a muscular contraction to equal or to overcome a resistance.

This muscular contraction can be of four types:

Concentric isotónica contraction: When a shortening of the muscle takes place, the movement is made in favor of the force that generates the contraction muscular
Eccentric isotónica contraction: When an extension of the muscle takes place, the muscular contraction is against the movement. (in the fall of a jump, the reception of a medicinal ball...)
Isometric contraction: Force takes place but movement is not generated, the muscle does not modify his longitud.(to push a wall...)Se uses in the rehabilitation and the involution of certain angles of movement.
These three added types of contraction, generate what the auxotónica Contraction is called, that is the normal movement of the body.

Based on the different forms from muscular contraction, we can speak of two types of force:

Static force: That that maintaining a resistance outer, does not cause displacement.
Dynamic force: That in which when moving or overcoming a resistance the muscle undergoes a shortening or extension. It can be of tre types:
1. Slow force or maximum force: It is the capacity of the musculatura to overcome a Maxima resistance.
2. Explosive force: It is the capacity to overcome a resistance nonMaxima to the Maxima speed.
3. Force Resistance: It is the capacity to make repeated muscular contraciones to overcome smooth resistance but during long time.

SYSTEMS OF TRAINING OF THE FORCE

FULLY FACTORED LOADS
- Weight or overloads: Between the 90 and the 100% of the maximum.
- Series: Between 2 and 4
- Repetitions by series: From 1 to 5
- Pause: 5 minutes so that the muscle rests totally.
- Objective: Increase of the intramuscular coordination, the muscular diameter and the maximum force.
SUBMÁXIMAS LOADS
- Weight or overloads: Between the 70 and 85% of the maximum.
- Series: Between 4 And 6
- Repetitions by series: From 6 to 10
- Pause: 3 minutes so that the muscle rests totally.
- Objective: Increase of the specific force of the Handball, mainly for jumps and launchings. Speed must be made to Maxima
FORCE RESISTANCE
- Weight or overloads: Between the 20 and 50% of the maximum.
- Series: Between 2 and 4
- Repetitions by series: From 15 to 4
- Pause: Minim, of 30 seconds to a minute.
- Objective: To increase the coordination intermuscular, to accustom to the muscle the work of force, increase of the specific strength.
1. PLIOMETRÍA
  - Weight or overloads: Jumps to different heights and launchings after reception.
  - Series: 10 in each height
  - Repetitions by series: Of 20 to 40 jumps
  - Pause: Smooth Trote and exercises of relaxation.
  - Objective: Improvement of the explosive force
2. ELECTROESTIMULACIÓN
3. ISOCINÉTICO

SUBJECT 8

THE SPEED

DEFINITION And TYPES

It is the capacity to make a movement in the smaller possible time.

The Speed can be:

Speed of reaction: Capacity to respond to a stimulus in the smaller possible time. For example the shutdown of a doorman. It depends on the perceptiva capacity of the player and of the speed of transmission of the nervous impulse, speed that greater will at the most be mechanized is the gesture.
Speed of displacement: Capacity to cross a distance in the smaller possible time. It depends on the amplitude and the frequency of stride. It would be the situation of contrataque, or the displacement to make an aid in defense...
Gestual speed: Capacity to make a movement with a part of the body in the smaller possible time. For example in a launching the arm is due to move to Maxima speed. It depends on the capacity of acceleration and, among other things, on intramuscular the Inter coordination and as well as on the arm of handle.
Mental speed: Capacity to decide an answer to a stimulus in the smaller possible time. It is the quality that distinguishes the great players, are able to decide if to happen or to send before the defender varies his position. It depends on the perceptiva capacity and of decision of the player, ímtimamente it is bound to the technique and the tactics of the player.

SYSTEMS OF TRAINING OF THE SPEED

SPEED OF REACTION
1. Method of action repeated with variation of the stimulus: It consists of making a movement to Maxima speed, but before different stimuli (visual, tactiles, auditory...)
2. Sensorial method: To make a movement with measurement of the time and to repeat it trying to lower that time. At the most mechanized it is a gesture, minor will be the time of reaction.
SPEED OF DISPLACEMENT
1. To surpass the barrier of the speed: One is to increase the frequency of movements with a facilitated situation. To down run hill or subject to a bicycle...
2. To run against a difficulty: In hill it arrives, with the opposition of a companion...
3. To improve the coordination of movements.
SPEED GESTUAL
1. Method of repetition of the gesture
2. Method of diminution or increase of weight: To use medicinal balls and tennis balls for the alnzamiento.
MENTAL SPEED
1. To propose games and situations in which the speed in the decision making is important, with different stimuli and different answers. To send when it raises the arm, if at the moment of the launching raises the other, to rectify and to happen, would be a simple example.

SUBJECT 9

THE FLEXIBILITY

DEFINITION And TYPES

It is the physical quality that allows us to make movements with the Maxima possible amplitude in a certain aarticulación. This physical quality is very important because it allows total libretad of movements and aid us to avoid possible injuries of the locomotive apparatus.

The Flexibility depends on two factors:

Mobility to articulate: It is the route that can carry out in its movement a joint. It is limited by the capsule to articulate, the ligaments and the shock of bones and muscles.
The elasticity muscular:Es the capacity that has the muscle to stretch and to return to its starting point without undergoing breakage. It depends to a great extent on the muscular tone and the capacity of relaxation of the subject, the temperature, age, hour of the day, daily work...

SYSTEMS OF TRAINING OF THE FLEXIBILITY

1. Dynamic system

He is the one that normally we called "to make bounces". It consists of arriving from form progresivahasta the helped limit to articulate and the muscular streching of the inertia of the bounce.

Normally it is used in the heatings, because it is a smooth form to introduce to the muscle in the contraction – relaxation, but debeos to have the precaution to make them when the muscle is hot (after running), to avoid injuries in the extension.

These exercises must be made of form:

Progressive: Not to look for the limit in the first bounce

Ample: Making all the route of the joint.

Relaxed: If they are made with tension we will cause unnecessary bindings.

2. Static system

They are exercises without appreciable movement in where what one looks for it is to force a position and to maintain it a time so that the muscle relaxes. Between the many methods that there are we are going to see two:

Method static-liabilities: The wished position is adopted and a companion helps to force it while the player concentrates itself in relaxing the muscle.
Streching: Tine three phases:
1. tension of the muscle to stretch during 15 seconds
2. relaxation during 2 seconds
3. To assume the forced position and to maintain stretching it the muscle during 20 seconds.

These static methods are mainly used when finishing the training session to relax the musculatura and to facilitate their recovery. Also he is advisable to make specific sessions of flexibility in situations of overload or excess of rigidity of movements of some player.

SUBJECT 10

THE PHYSICAL TRAINING CONDITIONS ACCORDING TO THE EVOLUTIONARY AGE

The physical capacities evolve in increasing sense in the first years of life of the subject, except the flexibility that always involuciona. This evolution is made of heterocrónica form, presenting/displaying a development accentuated at the beginning of the puberty and in individual between the 12 and the 18 years, being reached the maximum levels of development being the 20 and 30 years, to apartir of which, based on the training, it is going away to maintain or to involucionar to the oldness.

By qualities, first in being developed it is the Speed, by the maturation of the nervous system, being the slowest Resistance and the Force to demand a quantitative and qualitative increase of the systems cardiovascular and locomotive apparatus. Also these last ones are those that last more in the individual, being current to see in high competition long-distance runners or throwers over 35 years.

BETWEEN The 7 And 10 YEARS

This stage is characterized by the fast increase of the capacity of motor learning, as a result of the high maturation of the nervous system.

At level of conditional aspects, the Speed is developed of fast form during this stage, specially the Speed of reaction and the frequency of movements.

Parallel at the Speed, during this stage is increased of remarkable form the Agility, whereas the Flexibility continues its decreasing tendency, reason why the accomplishment becomes necessary of exercises destined to a smaller loss, mainly of static form.

We must affect the general Force, the Speed of reaction, the basic Resistance (aeróbica), the Flexibility, the frequency of movements and the Agility.

On the other hand, it is the phase of the elaboration of technical elements, reason why the polideportiva technical initiation is important in this age, that will lay the the foundations for the later technical improvement in our sport.

BETWEEN The 10 And 13 YEARS

During this phase it is developed of important form the Force in his components fast and Maxima. Due to the anthropometric growth and to the maturation of the nervous system, the work of these types of force is adapted, mainly through jumps and launchings. Resistance is also allowed the work of force, with the own body or very smooth loads (medicinal balls.).

As far as the Speed, besides to continue with the work of Speed of reaction and frequency of movements of the previous stage, this age is ideal for and development of the acceleration capacity (changes of rate...)

The Flexibility mainly accentuates its involución, due to estirón, being of exaggerated form in movements that are not made habitually, reason why in this stage the global work of dynamic flexibility is most important. It is in this phase where we became "trunks".

BETWEEN The 13 And 15 YEARS

The sexual hormones of growth and, of anabolizante effect, mainly cause in this stage an accentuated increase of the maximum force in men, simultaneously that causes an increase in the lactic anaeróbica endurance.

With respect to the aeróbica Resistance, the great growth of the organs of the system to cardiopulmonar between these ages, makes of this stage the ideal for its development.

We must, therefore, work the Force of global form, looking for harmonic the muscular development; to improve the aeróbica resistance first of all, and to be introducing of progressive form the anaeróbica Resistance.

BETWEEN The 15 And 19 YEARS

It is one second phase of sexual maturation with a new sexual hormone liberation, that is going to again cause increases in the developed conditional capacities in the previous stage.

It must be a stage of introduction to the type of work of the adult but with moderate intensities so that it arrives at the maturity of progressive form. Ihincapié in the work of aeróbica Resistance, anaeróbica resistance becomes, Maximum force and explosive, Speed in all its slopes and to intensities similar to the adult, and static Flexibility as as much dynamic.

SUBJECT 11

THE MOTOR ABILITIES

The EFB has like aim the acquisition on the part of the boy of basic the motor abilities that are the previous and forced step for the correct learning of the specific sport abilities, understanding the motor Ability as the competition degree of a concrete subject front to a determined objective, that is to say, it will be considered that a player has the ability of the launching to portería when this one is able to fulfill their objective that is the goal, and not when he is able simply to execute it correctly.

Traditionally in the Handball and the sports of equipment in general, too much importance occurred to the fact of making like perfectly average a technical gesture obtaining to the goal or the defensive success, forgetting that one of the fundamental aspects of the success of a player is in deciding what action is necessary to carry out to respond to a certain situation. In order to respond to the actions of the opposite successfully, the subject faces a series of processes of data processing.

Let us imagine to a player of Handball faced a game situation. Before deciding any motor answer, this player will have to extract of itself and its surroundings those information that are to him of utility to structure their performance. He will have to inquire on his situation in the field, on the situation of the companions and adversaries as well as on his own possibilities of performance, he is to say will have to as much make an analysis of the average one as of his own availability for the action.

Fruit of this analysis the player will obtain data that will allow him to decide, in agreement with its previous knowledge (tactical, experience...)cuál is the most appropriate action.

Once seizure this decision, the player will have to be able to carry out it, that is to say, to execute the selected motor answer, of such form that this execution adapts the possible maximum to the conditions of the surroundings and the predicted purpose.

Finally, the player will control during the execution if this one adjusts to the anticipated parameters, and in opposite case it will modify the action during his accomplishment or at the end of the same one.

We see, then, that in any motor execution we can distinguish the existence of successive mechanisms:

Perceptivo mechanism: Whose purpose is the one to provide information to the subject on the surroundings in which it moves as well as on its own possibilities of execution.
Decisional mechanism: Ordered to decide, in agreement with the information received on the surroundings and with the previous knowledge of the subject, what motor answer most appropriate is given the situation in which it is.
Mechanism of execution: That it must like function organize the execution of the selected answer, adapting it as much to the characteristics of the surroundings like a the purposes of the action.
Control mechanism: That it allows to know the conditions of execution of the motor answer and, in his case, to carry out the necessary corrections.

All these mechanisms outline Marteniuk in their model of information processing:

Seeing the scheme it is easy to deduce that the difficulty of a task is not only in the execution of the same one, but that in her influences other aspects like the situation in which it is made (perceptivo mechanism) and the amount of possible variables of the same one (decision mechanism). It is the reason for which a player can be excellent in the accomplishment of the technical gesture of the launching and, nevertheless, is not able to mark a goal in a party.

The philosophy of the Physical education of Base indeed tries to work on all these aspects that characterize to the motor ability using the denominated Intelligent Movement, that is not another thing that to introduce in each ability or task different levels from complexity based on the mechanisms that in her take part.

Sanchez Bañuelos in its book "Bases for a Didactics of the physical activity and the sport" (1984) proposes a series of criteria that allow the valuation of the difficulty of a task based on each one of the mechanisms implied in the final resolution:

Based on the perception mechanism

ANALISIS ELEMENT	SMALLER COMPLEXITY	GREATER COMPLEXITY
According to conditions of the surroundings	stable surroundings	changing surroundings
According to the initial state of the individual and object	static +los two +Uno of both in movement	Subject and sprite
According to the intention of the task in relation to the mobilization of objects	+Lanzamiento at a distance +Intercepción of the moving body looking for to us +golpeo of static object	+Lanzamiento of precision +Intercepción of the moving body avoiding to us +Golpeo of sprite
According to the type of stimulation	+Pocos stimuli to take care of +Pocos present stimuli +Mucha duration of the stimulus	+Muchos stimuli to take care of +Muchos present stimuli +Poca duration of the stimulus

Based on the decision mechanism:

Number of decisions	Few decisions	Many decisions
Number of alternatives	Unique intention	Manifold propose
Number of alternative motor proposals to each decision	Unique motor proposal	Manifold propose motor
Required speed	Long time to decide	Just a short time to decide
Level of uncertainty	The factors on which the decision is based are fixed	The factors are variable

According to the execution mechanism:

FACTOR THAT TAKES PART

SMALLER DIFFICULTY

GREATER DIFFICULTY

Neuro-muscular coordination

Few implied muscular groups

Structure of the simple movement

Little exigency of precision

Many muscular groups

Complex structure

Much precision

Physical training conditions

Little exigency of Resistance, Speed, Force, Flexibility

Much exigency of Resistance, Force, Speed, Flexibility.

SUBJECT 12

THE COORDINATION

DEFINITION And TYPES

Carlos Alvarez of the Villar defines the coordination as the capacity to neuromuscular to accurately fit the beloved and thought to the necessity of the movement or concrete sport gesture.

For Morehouse, the coordination is the nervous control of the muscular contractions in the accomplishment of the motor acts.

We can distinguish several types of coordination:

General dynamic coordination

It is defined like that it groups movements that require a joint operation of all the parts of the body, movements where it takes part great amount of corporal segments and its muscles. These activities can be:

Displacements: March, race, cuadrupedias, slidings.

Jumps with or without displacement, with one or two feet, to intercept, to send or to avoid.

Suspensions and you climb with and without balance.

Transport with different forms and loads.

Turns and elements that include acrobatics.

O'culo-manual coordination

This type of coordination goes directed to the existing relation between an element and our body, in concrete with the superior members, the hands.

They are specific movements of the manual skills, trying to obtain to the Maxima precision. We will group this type of coordinations in movements that turn around:

Manual skills.

Conductions

Pass and receptions

Launchings in general.

The culminating point of this type of coordinations is the accomplishment of abilities with the closed eyes.

Oculo-pédica coordination

Exactly just as the previous one, but applied to the inferior extremities.

Dynamic-manual coordination

It corresponds to the manual movement, that takes place accurately on the base of a visual impression previously established, the harmony of the joint execution. Two types of coordination are distinguished:

By the execution way

Movements coordinated simultaneous, characterized by its symmetry (to touch the piano, to write to machine... boat two balls...

Alternating simultaneous movements. They require a coordination afinadísima, obtaining through them a great motor wealth (to touch the alternative battery, boats with two balls of different sizes...)

Dissociated movements, where always a part of the body makes an activity while the other makes distinta.(totally Feint of displacement with threats of happens, mills of dull arm while with the other)

By the dynamism class that is put into play.

Pure digitalises, where the fingers take part exclusively (to give cord to a clock...)

Of manipulation, where all the hand takes part: to take a ball with the hand...

Gestuales, where it is accompanied with the corporal expression. Accomplishment of actions of deceit with the face, associated to threats with the body.

SUBJECT 13

THE STRUCTURING SPACE - TEMPORARY

The dominion of the space-temporary parameters is a basic exigency in the game of the handball. The attainment of the objectives of each situation of game will depend to a great extent on the space-temporary relations that in them take place, such as:

The situation of the player in the field: Moved away or next to portería, centered or put off center with respect to the axis of the field.

The distribution of the players: Opponents and companions: Grouped, dispersed, with depth, in width.

The situation of the players with respect to the player and to each other: far, close, to right, left, ahead, back.

The situation of the ball, in possession or not: near, distant, ahead, behind...

Dynamism of the ball and players and their relations: Speed, trajectory, direction, rate...

The acquisition of a good structuring space-temporalse will obtain through the continued practice of the following situations:

Appreciation of situations and directions.

Manipulations of objects

To locate itself in relation to an object or to the others

Launchings of precision and you happen with different directions

Jumps with different directions. Impulses and falls with one or two legs

Turns in both senses and with different degrees

Displacements with respect to objects, companions, lines, spaces...

To go to a point from another one.

Visual range estimation

Pass and launchings varying the distance

With closed eyes to arrive at a point, to measure the distance (steps), to happen or to send

Successive jumps supporting in different distances

Jumps of precision, varying obstacles and forms of fall.

To determine the number of actions to arrive at a place (steps, boats, you happen)

Races of speed with shutdown in a precise place

Games of mirror with respect to a line

Routes in slalom varying the distances of the beacons

Appreciation of horizontal trajectories

To follow, to imitate the displacement

To intercept trajectories (to interpose, to cross, to arrive at the same point)

To avoid obstacles (objects, surfaces, players) of different sizes and forms, fixed or movable.

Variable fixed spaces of step or

Jumps with previous displacement.

Appreciation of vertical trajectories

Happen with varied trajectories (parabolic, indirect, with bounce...)

Happen surpassing a vertical obstacle.

Happen surpassing an opposition

Boats, jugglings, I touch-golpeos, to receptions varying the height

Combinations

Appreciation of duration –speed rate

To make a number of actions in a time or space.

To relate distances to cross and time

To dissociate speeds of actions you synchronize or successive

To reach a place in relation to a ball or to a player

To adapt itself at the speed of others

Send-to pass balls to different speeds

Happen to companions in displacement

Receive-to send or to happen in displacement: before, in one, two or three steps, when arriving a.

Adjustment to sonorous stimuli

Combinations

2 – TRAINING THEORY

SUBJECT 1

THE TRAINING. BASIC CONSIDERATIONS

CONCEPT OF SPORT TRAINING

We can define the sport training like a systematic and planned process of morfofuncionales, psychic, technical and tactical adaptations obtained through increasing functional loads, with the purpose of obtaining the maximum yield of the individual capacities in a sport or concrete sport discipline.

For Platonov, the sport training includes/understands the set of the tasks that assure a good health, an education (theoretical knowledge), a harmonious physical development, a technical and tactical dominion and a high level of development of the specific qualities.

ELEMENTS THAT THE SPORT TRAINING INCLUDES/UNDERSTANDS

Technical preparation

It includes/understands the dominion of the specific gestures of the concrete sport with the purpose of applying with the Maxima effectiveness all our physical qualities.

One is to assimilate and to automate a dynamic stereotype.

In the annual cycle of training the technical preparation would be distributed of the following form:

Preparatory Period: Assimilation and practical exercises that lead to the automatization of gesto.Se apply means that feel the bases for the fixation of more precise habits.

Period of Specific Preparation: One tends to obtain a high degree of automatization and of habits in conditions of competición.Los used exercises they are similar or identical to those of competition.

Transitory Period: Generalized activities of generic coordination that little they have to do with the specific gestures.

Tactical instruction

You will marry: "the tactics are the art to put in order the things". It includes the order of technical, physical, psychological and strategic the preparation.

The strategy defines the guidelines of performance in a certain situation (competition)

We can consider three phases in the tactical instruction:

Initial planning of the tactical operations

Project of which it is wanted to carry out.

Previous evaluation of the individual characteristics.

Selection of means and methods to use.

Accomplishment of the tactical targets.

Analysis of all the related one to the competition (Objective, opposite, strategy to follow...)

Evaluation of the execution of the tactical plan and the attainment of objectives.

Evaluation of the success of the tactical plan and its execution.

Profits and failures.

In regard to ésto to fix performance norms future.

The anguish that precedes to the competition.

The emotion that accompanies to him.

The motivation.

The emotional tensions and reactions.

The tensions of the effort of the training.

The balance between the successes and the failures.

Morfofuncional preparation Engloba 4 sections:

Physiological Preparation

Cardiovascular

Respiratory

Muscular

Anatomical Preparation

Muscular diameters

Effectiveness of the handles

Fortification of structures you will articulate

Motor Preparation

Force

Speed

Resistance

Flexibility

Psicomotriz Preparation

Perceptivas qualities

Coordinativas qualities (balance, relaxation, general and specific coordination...).

OBJECTIVES OF THE SPORT TRAINING

The last aim of all training is going to be the attainment of the maximum sport yield through the harmonic development of all its components.

However, to arrive successfully at this aim, the forecast of generic objectives is necessary from which we will program the specific objectives to each situation and individual. These generic objectives are classified by Harre in eleven points:

To reach a multilateral physical development and to elevate its level.

To reach special a physical development and to elevate its level.

To dominate the technique of the practiced sport and to perfect it

To dominate the sport tactics and to perfect it.

To educate the moral and volitivas qualities.

To guarantee the collective preparation.

To fortify the health.

To avoid sport injuries or traumas.

To acquire practical experiences and knowledge.

To acquire theoretical knowledge.

To guarantee the integration of all the qualities, habits, knowledge and abilities.

SUBJECT 2

THE SPORT TRAINING LIKE ADAPTATION PROCESS

ADAPTATION CONCEPT

All the biological processes of the organism are in a state of dynamic balance called Homeostasis. When a stimulus, external as as much internal is able to modify this state of balance, lead it to the Heterostasis, causing in the organism a reconstruction to adapt to the new situation.

ADAPTATION "is the set of modifications of the organs and systems of the specific sportsman caused by the type of practiced exercise and whom they have like purpose of adapting the functional capacities of the organism to the loads and the type of work made in the training" (Manno, 1987)

It depends on three factors:

Volume and intensity of the stimulus (load)

General answer of the organism of each person and her capacity of assimilation.

Specific answer of the different systems from which goes directed the stimulus.

STIMULUS "is all external modification as as much internal to the individual that produces excitation or change". All stimulus must last optimal and intensity so that it gets to excite the receivers, is what we called THRESHOLD

ARNOLD-SCHULTZ LAW

"the adaptation takes place by assimilation of the optimal stimuli, that are those that is located between the intensity threshold and the one of Maxima tolerance".

When increasing the level of adaptation, increases to the threshold and the level of Maxima tolerance, reason why we can consider to the training like a process of adaptation to successively increasing stimuli.

From this law we can differentiate two types from loads:

Extensive loads: Of intensity in the inferior limits of the interval, they must be long play. They cause a slow, continuous and stable development of the motor capacities. They assure consistency in the results.

Intensive loads: Of intensity in the superior limits of the interval. Its duration is short and cause a fast increase of the specific capacities and a smaller stability of the adaptations.

Zatziorskij (1991) distributes the mean loads in the Soviet lifters of the following form:

GENERAL SINDROME OF ADAPTATION

"It is the set of adaptive functional answers before any type of attacking stimulus or STRESS and that alter their Homeostatic balance"

It discovered that the organism reacts similarly before any type of stress, distinguiendotres phases in this reaction:

Phase of Alarm

The stimulus acts and breaks the Homeostasis.

Shock: The functional capacity of the organism diminishes, is not adapted

Antichoque: It is tried to reorganize progressively, until increasing his defense capabilitieses over the initial level. Increase of the hormonal, metabolic and cardiovascular activity.

Phase of Resistance

The stimulus persists, but the organism has the adapted defenses to resist it. The organism is adapted and simultaneously it increases the level of his reserves in case it continues.

Phase of exhaustion

The duration of the stimulus is superior to the reserves and the nervous system is exhausted, reason why the yield arrives at the fatigue diminishing.

Matveyev and González see certain analogy between these phases and the training:

ALARM Progressive adaptation of cargaRESISTENCIA Phase of putting in formaAGOTAMIENTO Loss of the form

The duration of this cycle is going to depend on the individual and the type of sport. In intensive sports like halterofilia, the accomplishment of short cycles of between 8 and 12 weeks is possible.

TYPES OF ADAPTATION

Platonov distinguishes 2 types of adaptation:

Fast. In the short term. It is the initial reaction of the organism before a certain exercise. Manno distinguishes 3 phases:

Activacio'n of the reserves funcionales.Alcance of the state estable..Fatiga of the nervous system and power reserves.

Slow. Morphologic and functional stable changes consequence of the repetition of stimuli of increasing intensity. It is related to the type of load:

Aeróbica: It increases the volume of the heart, systems of transport of O2, you raise mitocondriales... Speed: It increases the amount of PCr, changes to the metabolic activity of muscular fibers... Force: Muscular Hipertrofia, increases intramuscular the Inter coordination and...

ADAPTATION PROGRESSIVE

ADAPTATION NEGATIVE

SUBJECT 3

THE TRAINING LOAD. COMPONENTS

LOAD: "Joint of training stimuli that act like determinants of the adaptation answer of the organism".

Said of another form: It is the work that is made during an exercise, session or cycle of training.

ZINTL (1991) Defines 5 components of the load:

DURATION

Time during which each content of the training has effect on the organism.

WORK CICLICO	+ INTENSITY	- DURATION
WORK ACICLICO	+ INTENSITY	+ DURATION

VOLUME

Total amount of activity made during the training.

Extreme of distances, times, Kilograms...

It causes long term adaptations and it influences decisively in the maintenance of the sport form. It is used in the preparatory period, laying the the foundations of the competitive period.

FREQUENCY

It represents the number of stimuli by session, number of sessions of characteristic similars by cycle...

To greater intensity smaller frequency.

few repetitions	Maxima speed	Complete rest	SPEED
Few repetitions	High Speed	optimal	RES.AN.LACTICA
Many repetitions	Average	Incomplete	AEROBICA

INTENSITY

It represents the amount of work of training or competition by time unit (Ozolin)

I = Power = Work/Time

To equal work, in smaller time, greater intensity.

It causes fast adaptations of short duration. Platonov raises two indicators of the intensity:

Indices external: Expressed in Kg.,Km/h... Indices internal: Expressed in FC, VO2, Lactate...

Measurement of the intensity:

If the unit of measurement is time it invests the quotient.

If we took the intensity based on the Cardiac Frequency:

DENSITY

It represents the relation between the working time and the time of rest of a training.

A suitable density assures the optimal effectiveness in the application the loads and prevents the fatigue when controlling the periods of rest.

Table of densities based on the objective:

Head of cattle Anaeróbica Aláctica	1/4 - 1/25
Lactic Anaeróbica Head of cattle	1/3 - 1/10
Aeróbica Power	1/0.25 - 1/1
Aeróbica Capacity	1/0 - 1/2

REST

It is the absence of sport physical activity, the lack of application of training stimuli.

It allows to accelerate the level of regeneration of the organism between the stimuli or sessions, being diminished the fatigue. It favors the supercompensation and it avoids the sobretraining.

Phases of the recovery.

Fast Phase:

Return to the balance

it lasts minutes or hours

It reduces the fatigue

Phase of slow reconstruction

The adaptation processes are developed

It lasts days or months.

They take place change functional and structural

Phase of supercompensation

Functional increase of the efficiency of the organism.

According to Martín, the phases of the recovery based on the type of load would be the following ones:

	AEROBICA	MIXED	LACTICA	ALACTICA	NEUROMUSCULAR
FAST		12	2-3	2 - 3	2-3
INCOMPLETE	12	24 - 48	12 - 18	18	18
IT COMPLETES	24 - 36	48	49 - 72	72 - 84	72

SUBJECT 4

PRINCIPLES OF THE SPORT TRAINING

1. Principle of multilateralidad

All process of training, is as it is its objective, it must include the greater possible number of elements (Force, Speed, Resistance, Flexibility, Arms, Legs, Trunk...); only thus we will be able to obtain a good base on which to build our specific physical training conditions for a sport or certain activity. To dedicate to us only and exclusively to a part of the body or a physical quality will cause in the long run a damage of the others.

2. Principle of continuity

So that the development of the physical qualities is effective is neceario a continued training. To train today and to rest 3 days, will cause to begin of zero in the following session, with which we would not progress in the results.

3. Principle of progression

After a training session, the body is tired, but after a period of rest (1 or 2 days), the recovery of the functional capacity raises over the levels previous to the training, that is to say, our physical form is slightly better. This phenomenon denominates supercompensation.

It is logical to think that if our physical form is better, our training must be stronger to obtain percentage of improvement such.

Therefore, if we want that our training is effective, we must increase to its volume or its intensity thus to be able to progress in the results.

4. Principle of overload

All training must suppose a effort so that he is effective. However, this effort must have the suitable intensity not to fall in the sobretraining.

If an exercise is very smooth, so that it trains is due to make during long time. As well, sy an exercise is very intense its duration must be short.

5. Principle of specificity

If we want to improve in an aspect of our physical training conditions, for example the speed, our training must go directed towards exercises that improve this specific quality.

In any case, this specificity does not have to be complete. If I want to be faster, 40 % of my training must be specific of speed and 60% rest must go directed to the other physical qualities.

6. Principle of individualización

Each organism is a world different from the others and what for it is training for others is a stroll. We must know our possibilities and on them of training. If I am not as strong as my companion not I can raise to do a training of force raising such kilos that he.

SUBJECT 5

ANNUAL PLANNING OF THE TRAINING. BASIC CONSIDERATIONS

At the time of planning our training, first that we must know it is since point we started off (test), what is what we want to obtain (objective: To thin, to improve the force...) and whereupon average we counted.

In addition, as they advance the days of training, we must be letting tests physical to know if we are really doing it well.

All process of training is due to divide in four periods:

1. Period of general preparation

What it is tried to obtain in this period is a great physical base, that will allow us to work more hard to a rate in later periods. Its duration is of approximately two months. It is what it is known like preseason.

Its objective is to increase our capacity of training through a great volume of work (exercises long play) with low intensities.

The physical qualities that we will train will be: Aeróbica resistance, Force resistance and Flexibility.

During these two months we will be gradually increasing to the time of race (not the rate), as well as I number of repetitions in the work of force.

Continuous race, Fartlek, circuits.

Exercises of force with the own weight or very slight weights.

2. Period of attainment of the sport form

A preparation directed to the objective will look for in this period that we want to obtain, and their exercises must obtain this aim. Its duration is of approximately four months.

It is when we began with the work of anaeróbica Resistance, Maximum force or fast Fuerza, and mainly with the Speed. Without never forgetting the work Flexibility.

The progression in the exercises no longer goes based on its duration or of the number of repetitions, but based on the rate (more and more fast) or of the kilos with which we worked

3. Period of maintenance of the form

During this period, already we looked for the progression neither in volume nor in intensity, but that we are alternating strong sessions with sessions of smooth but lasting exercises, thus to maintain our state of form during the greater possible time. It can last up to five months, and the exercises are mainly the sport or practice that we like or for which we are training.

4. Period of transition

Usually it agrees with the summer. During this stage we must forget to us our habitual sport practice and change it by another type of smoother and motivantes activities (voley beach, diving, senderismo...) whose only objective is the diversion, mainly in contact with the Nature.

SUBJECT 3

THE TRAINING SESSION

If we want to make a good session of training that allows us to work of an organized form and being included all the aspects which they are essential to maintain a good state of form, we must divide the session of affluent training in four differentiated parts:

1. Initial information

At the beginning of the training session, he is advisable to join all the players and to explain the objectives to them that are tried to be able and the average ones to reach them, this will increase the predisposition of the player and, to the knowledge which we try, it will be centered in the attainment of that objective and not of others.

2. Heating or making operational

3. Main part

It is the part of the session in which we developed the objectives that we have programmed or are technicians, tactical or physical. During this phase it is necessary to have control on the intensity, duration, load and pauses of recovery of the proposed exercises.

3. Return to the calm

As its name indicates, it is progressively to reduce the intensity of the activity so that the passage of the intensity of the training to the calm of the shower is not so abrupt. Besides to reduce to the pulsations of the heart and perspiration, during this phase we will take advantage of for the muscular recovery through static exercises of streching and relaxation. The accomplishment of this phase of the session is not the culprit of many of the muscular overloads mainly in preseason where the physical exigency is more intense.

SUBJECT 4

THE HEATING. FUNCTIONS And METHODOLOGY

DEFINITION

We can define the heating like the beginning of the organism to carry out a physical work of greater intensity.

It is the set of activities and/or exercises, of general character first and specific one later, that are made before beginning any physical activity where the exigency of the effort is superior to the habitual one, with object to prepare itself to be able to reach the maximum performance.

OBJECTIVES OF THE HEATING

To avoid injuries.

To increase to the pulsations and the respiratory rate to put the system cardiorespiratorio to the revolutions necessary to take the sufficient energy to muscles when it increases the intensity of the ejercicico.

To increase the temperature corporal

To lubricate the joints.

To look for the Maxima concentration in the work that is going away to make.

METHODOLOGY OF THE HEATING

At the time of planning a heating it is necessary to consider the following factors:

Duration: It is going to depend on the objective that is persecuted in the session, of the state of form of the player, its age, the hour of the day, the environmental temperature. By general norm, it must last between 10 and 30-40 minutes.

Intensity: The exercises proposed in a heating must be very smooth, in the beginning smooth in means and of moderately high intensity towards the end of the heating, it is to say must increase the intensity progressively so that the body is accustomed little by little to the exercise.

Repetitions: The number of repetitions of each exercise, better does not have not very often to be very high many ejercicicos than few repeating during long time.

Pauses: The heating must be continuous, without pauses to avoid to cool off. The intensity of the exercises is low and therefore we did not need to stop to rest.

Order: He is advisable to follow an order not to forget no part the body nor to overload others.

Majority and especifidad: Independently of the activity for that we are warming up, is necessary to make exercises of mobilization of all the body (static Race and general exercises and in race), later to make those that is more specific of a the activity to make.

Like general norm, a heating must reunite the following groups of exercises:

Flexibility: Worked of static form and without arriving at the limit. Its effect must be similar to the strechings when rising of the bed.

Mobility to articulate: Of static form all the joints will be mobilized by order, beginning by the ankles and finishing in the neck. With it we stimulated the segregation of liquid inside the joint, that is going to allow that it moves without difficulty.

Race: Smooth, although without dragging the feet, and in all the directions. The in line straight race or in circles is very incomplete, we move the joints in a single axis.

General exercises in race: One is to mobilize all the joints (of the ankles to the neck) but in race and of form more intense than in the beginning. We took advantage of to introduce coordination exercises.

Exercises of fortification and streching of the zones that we are going to work of more specific form. In the case of the Handball, it would be necessary to make special emphasis in the ankles, knees, waist, shoulders, wrists and fingers.

Progressions: We would finish to the heating with three or four progressions, finishing to Maxima intensity.

Exercises with ball: Of adaptation and it happens in the beginning, to finish with launchings and contacts attack-defense.

Tienda de Balonmano