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Anaeroob uithoudingsvermogen trainen

Handbal is een sport waar het anaerobe uithoudingsvermogen een grote rol speelt ! Korte, hevige inspanningen over een langere tijd met korte rustperiodes in het veld. Lees verder om meer te weten te komen!

De juiste training :

  1. Zorg dat de spelers een basis van aeroob uithoudingsvermogen : 30 min ononderbroken joggen is OK
  2. Als je uithoudingsvermogen wil trainen kun je dit alleen maar doen als je twee maal per week traint met een wedstrijd : 3 inspanningen dus.
  3. Rust geeft een herstel een zgn supercompensatie. Deze supercompensatie verdwijnt weer wanneer er niet tijdig nieuwe trainingsprikkels van voldoende intensiteit volgen.
  4. Train je slechts een keer dan is het zinloos om aan conditietraining te gaan doen.
  5. Plan je trainingsdeel uithoudingsvermogen AAN HET EINDE van de training!!! Op deze wijze kun je eerst je technische en taktische onderdelen doen zonder dat de spelers al 'half-dood' zijn.
  6. Werk in serievormen met herhalingen op niveau van de spelers : bv 2 series van 10 herhalingen met een pause tussen de herhalingen tot bijna uitgerust en een iets langere pause tussen de series in. Varieer in zwaarte door aantal series op te voeren, aantal herhalingen op te voeren, pauzes korter te maken.
  7. Pauze is ACTIEVE pause : rustig bal passen in diverse vormen bv.
Deze week 3 oefeningen : training van het anaerobe uithoudingsvermogen in handbalvormen
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