{"id":21995,"date":"2022-12-14T16:23:53","date_gmt":"2022-12-14T14:23:53","guid":{"rendered":"https:\/\/soccercoacheshub.com?p=21995"},"modified":"2022-12-14T16:43:58","modified_gmt":"2022-12-14T14:43:58","slug":"svk-individualne-treningove-plany-na-doma-pre-futbal","status":"publish","type":"post","link":"https:\/\/soccercoacheshub.com\/svk-individualne-treningove-plany-na-doma-pre-futbal\/","title":{"rendered":"SVK | Individu\u00e1lne tr\u00e9ningov\u00e9 pl\u00e1ny na doma pre futbal"},"content":{"rendered":"<style>#kt-layout-id_475cad-1e > .kt-row-column-wrap{align-content:start;}:where(#kt-layout-id_475cad-1e > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}#kt-layout-id_475cad-1e > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var( --global-kb-row-default-top, 25px );padding-bottom:var( --global-kb-row-default-bottom, 25px );padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}#kt-layout-id_475cad-1e > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){#kt-layout-id_475cad-1e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){#kt-layout-id_475cad-1e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style>\n<div class=\"wp-block-kadence-rowlayout alignnone\"><div id=\"kt-layout-id_475cad-1e\" class=\"kt-row-layout-inner kt-layout-id_475cad-1e\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-gutter-default kt-v-gutter-default kt-row-valign-top kt-row-layout-equal kt-tab-layout-inherit kt-m-colapse-left-to-right kt-mobile-layout-row\"><style>.kadence-column_538c47-98 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_538c47-98 > .kt-inside-inner-col,.kadence-column_538c47-98 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_538c47-98 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_538c47-98 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_538c47-98 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_538c47-98 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_538c47-98{position:relative;}@media all and (max-width: 1024px){.kadence-column_538c47-98 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_538c47-98 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column inner-column-1 kadence-column_538c47-98\"><div class=\"kt-inside-inner-col\">\n<p class=\"justify-text\"><strong>V\u00e4\u010d\u0161ina dru\u017estiev v na\u0161ich podmienkach m\u00e1 moment\u00e1lne zimn\u00fa prest\u00e1vku. Niektor\u00ed tr\u00e9neri preto vym\u00fd\u0161\u013eaj\u00fa r\u00f4zne sp\u00f4soby, ako zosta\u0165 v kontakte s hr\u00e1\u010dmi alebo ako udr\u017ea\u0165 fyzick\u00fa pripravenos\u0165 hr\u00e1\u010dov na ur\u010ditej \u00farovni. V tomto \u010dl\u00e1nku si odpovieme na dve d\u00f4le\u017eit\u00e9 ot\u00e1zky:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u00a0Je v\u00f4bec potrebn\u00fd dom\u00e1ci tr\u00e9ningov\u00fd pl\u00e1n pre futbalistov?<\/strong><\/li>\n\n\n\n<li class=\"justify-text\">\u00a0<strong>Ak \u00e1no, ako by mohol tak\u00fdto pl\u00e1n vyzera\u0165 a ak\u00e9 s\u00fa hlavn\u00e9 princ\u00edpy takto koncipovan\u00e9ho pl\u00e1nu?\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"justify-text\">Na za\u010diatok si v\u0161ak ujasn\u00edme d\u00f4le\u017eit\u00fd poznatok z tr\u00e9ningovej praxe: <strong>Neexistuje \u017eiaden tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd by mohol nahradi\u0165 t\u00edmov\u00fd tr\u00e9ning<\/strong>. Futbal je na to pr\u00edli\u0161 zlo\u017eit\u00fd. Doma nie je mo\u017en\u00e9 simulova\u0165 v\u0161etky podmienky a prvky futbalov\u00e9ho z\u00e1pasu. \u013dahko to pochop\u00edme, ke\u010f si uvedom\u00edme, \u017ee futbalov\u00fd z\u00e1pas v\u017edy vy\u017eaduje s\u00fapera a loptu.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Dokonca aj cvi\u010denia, ktor\u00e9 sa vykon\u00e1vaj\u00fa doma s loptou (napr. technick\u00e9 cvi\u010denia), nem\u00f4\u017eu dosiahnu\u0165 po\u017eadovan\u00fd \u00fa\u010dinok. Celkov\u00fd futbalov\u00fd v\u00fdkon na ihrisku ovplyv\u0148uje mno\u017estvo faktorov. Z\u00e1kladn\u00e1 technika hr\u00e1\u010da sa d\u00e1 udr\u017ea\u0165 klasick\u00fdmi technick\u00fdmi cvi\u010deniami, ale nezoh\u013ead\u0148uj\u00fa sa aspekty ako hern\u00e1 inteligencia \u010di taktika. <strong>Preto ni\u010d nenahrad\u00ed pr\u00edpravu na ihrisku v r\u00e1mci tr\u00e9ningu cel\u00e9ho dru\u017estva.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">S\u00fa v\u0161ak obdobia, v ktor\u00fdch sa \u017eiaden t\u00edmov\u00fd tr\u00e9ning nem\u00f4\u017ee realizova\u0165 (mimo sez\u00f3ny) alebo nem\u00f4\u017eeme tr\u00e9nova\u0165 spolo\u010dne v klube ako to bolo v bl\u00edzkej minulosti (korona). V t\u00fdchto pr\u00edpadoch m\u00e1 zmysel tr\u00e9ning na z\u00e1klade <strong>izolovan\u00fdch cvi\u010den\u00ed <\/strong>alebo praktizova\u0165 in\u00e9 \u0161porty (tenis, basketbal, floorbal, at\u010f.), aby sme udr\u017eali z\u00e1kladn\u00e9 pohybov\u00e9 schopnosti, ktor\u00e9 s\u00fa <strong>relevantn\u00e9 (d\u00f4le\u017eit\u00e9) pre celkov\u00fd futbalov\u00fd v\u00fdkon.<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Najm\u00e4 in\u00e9 \u0161porty \u010dasto prin\u00e1\u0161aj\u00fa pridan\u00fa hodnotu pre hr\u00e1\u010dov.<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Odborn\u00e1 literat\u00fara ukazuje, ak\u00e1 d\u00f4le\u017eit\u00e1 je pohybov\u00e1 aktivita v \u010dase bez futbalu a ako negat\u00edvne m\u00f4\u017ee ne\u010dinnos\u0165 vpl\u00fdva\u0165 na organizmus.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Pod\u013ea niektor\u00fdch \u0161t\u00fadi\u00ed s\u00fa d\u00f4le\u017eit\u00e9 fyziologick\u00e9 premenn\u00e9, ako je aer\u00f3bny a anaer\u00f3bny v\u00fdkon, ako aj izometrick\u00fd rozvoj sily v noh\u00e1ch. Je zn\u00e1me, \u017ee u\u017e po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och s\u00fa tieto kondi\u010dn\u00e9 a pohybov\u00e9 schopnosti v\u00fdrazne zn\u00ed\u017een\u00e9. (Melchiorri K. a kol., 2014; Parpa K. & Michaelides M., 2020; Sotiropoulos A. a kol., 2009).<\/p>\n\n\n\n<p class=\"justify-text\">\u0160t\u00fadia Changa H. (2018) nazna\u010duje, \u017ee u dobre tr\u00e9novan\u00fdch futbalistov aj kr\u00e1tkodob\u00e1 2-t\u00fd\u017ed\u0148ov\u00e1 prest\u00e1vka prin\u00e1\u0161a v\u00fdrazn\u00e9 zn\u00ed\u017eenie aer\u00f3bneho v\u00fdkonu a \u201eopakovanej schopnosti \u0161printu\u201c.<\/p>\n\n\n\n<p class=\"justify-text\">Pod\u013ea Melchiorriho K. (2014) <strong>je preto pre hr\u00e1\u010dov vhodn\u00fd individu\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n<\/strong>. Futbalisti by sa tie\u017e mali vyh\u00fdba\u0165 pred\u013a\u017een\u00e9mu odpo\u010dinku (<strong>viac ako 15 dn\u00ed<\/strong>). Chang H. (2018) odpor\u00fa\u010da tr\u00e9ningov\u00fd pl\u00e1n aj s vysoko intenz\u00edvnymi tr\u00e9ningami samozrejme s men\u0161\u00edm objemom za\u0165a\u017eenia, \u010do m\u00f4\u017ee efekt\u00edvne zabr\u00e1ni\u0165 zn\u00ed\u017eeniu fyzickej zdatnosti.<\/p>\n\n\n\n<p class=\"justify-text\">Lep\u0161ia fyzick\u00e1 kond\u00edcia na za\u010diatku pr\u00edpravy m\u00e1 dve <strong>k\u013e\u00fa\u010dov\u00e9 v\u00fdhody<\/strong>: po prv\u00e9, t\u00edmov\u00fd tr\u00e9ning mo\u017eno za\u010da\u0165 s v\u00e4\u010d\u0161\u00edm rozsahom a intenzitou, a po druh\u00e9, vy\u0161\u0161ia \u00farove\u0148 kond\u00edcie zni\u017euje pravdepodobnos\u0165 zranenia hr\u00e1\u010dov.<\/p>\n\n\n\n<p class=\"justify-text\">Pr\u00edli\u0161 mal\u00e1 pozornos\u0165 sa venuje prevencii alebo minimaliz\u00e1cii zranen\u00ed, najm\u00e4 v pr\u00edpravnej f\u00e1ze (predsez\u00f3na) a prechodovej f\u00e1ze (mimo sez\u00f3ny). <strong>Menej zranen\u00ed v pr\u00edprave v\u0161ak prin\u00e1\u0161a mno\u017estvo v\u00fdhod:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K dispoz\u00edcii je viac hr\u00e1\u010dov<\/li>\n\n\n\n<li>Zdatnej\u0161\u00ed hr\u00e1\u010di (\u017eiadne tr\u00e9ningov\u00e9 v\u00fdpadky)<\/li>\n\n\n\n<li>Lep\u0161ia komunik\u00e1cia v hre (lep\u0161ia hern\u00e1 kond\u00edcia)<\/li>\n\n\n\n<li>Lep\u0161ie taktick\u00e9 pochopenie (lep\u0161ia s\u00fahra hr\u00e1\u010dov)\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"justify-text\">Pod\u013ea Arnasona A. (2004) existuje <strong>v\u00fdznamn\u00e1 s\u00favislos\u0165 s t\u00edmov\u00fdm \u00faspechom medzi celkov\u00fdm po\u010dtom dn\u00ed zranenia na futbalov\u00e9 dru\u017estvo a fyzickou zdatnos\u0165ou hr\u00e1\u010dov. <\/strong>Tak\u017ee t\u00edmy so zdatnej\u0161\u00edmi hr\u00e1\u010dmi alebo s men\u0161\u00edm po\u010dtom zranen\u00ed dosahuj\u00fa v lige lep\u0161ie v\u00fdsledky.<\/p>\n\n\n\n<p class=\"justify-text\">To znamen\u00e1: <strong>Menej zranen\u00ed + zdatnej\u0161\u00ed hr\u00e1\u010di = viac \u00faspechov<\/strong>.<\/p>\n\n\n\n<p class=\"justify-text\">Tr\u00e9neri by sa preto mali zamera\u0165 na redukciu zranen\u00ed!<\/p>\n\n\n\n<p class=\"justify-text\">Tak\u017ee na ot\u00e1zku \u010d\u00edslo 1 \u2013 <strong><em>\u201eOplat\u00ed sa futbalistom v\u00f4bec dom\u00e1ci tr\u00e9ningov\u00fd pl\u00e1n?\u201c <\/em><\/strong>\u2013 mo\u017eno odpoveda\u0165 jednozna\u010dn\u00fdm <strong>\u00c1NO<\/strong>.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Pod\u013ea n\u00e1s s\u00fa jeden a\u017e dva t\u00fd\u017edne \u00fapln\u00e9ho odpo\u010dinku ur\u010dite v poriadku a hr\u00e1\u010di ho \u010dasto potrebuj\u00fa na psychick\u00fa regener\u00e1ciu. \u201e\u00dapln\u00fdm odpo\u010dinkom\u201c nemysl\u00edme, \u017ee by hr\u00e1\u010di mali sedie\u0165 na gau\u010di 24 hod\u00edn denne, 7 dn\u00ed v t\u00fd\u017edni a sledova\u0165 Netflix. Hr\u00e1\u010di by mali by\u0165 na\u010falej fyzicky akt\u00edvni. <strong>Ale pod\u013ea n\u00e1lady a vlastn\u00fdch pocitov a nie pod\u013ea dan\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Hr\u00e1\u010di by potom mali dosta\u0165 tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd m\u00f4\u017eu realizova\u0165 samostatne doma.<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Ako mo\u017eno zostavi\u0165 zmyslupln\u00fd tr\u00e9ningov\u00fd pl\u00e1n?<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">\u00daprimne povedan\u00e9, existuje ve\u013ea mo\u017enost\u00ed. Je dobre zn\u00e1me, \u017ee do R\u00edma vedie ve\u013ea ciest. Ot\u00e1zky, ktor\u00e9 by si mal ka\u017ed\u00fd tr\u00e9ner na za\u010diatku polo\u017ei\u0165, s\u00fa po prv\u00e9: kedy a ako dlho by mala by\u0165 prest\u00e1vka? M\u00e1m zostavi\u0165 pl\u00e1n na letn\u00fa prest\u00e1vku, zimn\u00fa prest\u00e1vku alebo mo\u017eno na n\u00faten\u00fa prest\u00e1vku kv\u00f4li korone?\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>A za druh\u00e9 <\/strong>: \u010co chcem pl\u00e1nom dosiahnu\u0165? Chcem odbremeni\u0165 hr\u00e1\u010dov a z\u00e1rove\u0148 pred\u00eds\u0165 pr\u00edli\u0161n\u00e9mu poklesu v\u00fdkonnosti (cielen\u00e9mu \u201eodtr\u00e9novaniu\u201c)? Chcem si zachova\u0165 v\u00fdkonnos\u0165? Chcem pracova\u0165 na konkr\u00e9tnych slabin\u00e1ch hr\u00e1\u010dov? V\u0161etky tieto veci ovplyv\u0148uj\u00fa pl\u00e1novanie tr\u00e9ningu.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong><strong>Ako by to malo ide\u00e1lne vyzera\u0165?\u00a0<\/strong><\/strong><\/p>\n\n\n\n<p class=\"justify-text\">V ide\u00e1lnom pr\u00edpade by sa pred vytvoren\u00edm tr\u00e9ningov\u00e9ho pl\u00e1nu mala vykona\u0165 <strong>diagnostika v\u00fdkonnosti.<\/strong> Len tak je mo\u017en\u00e9 pl\u00e1n individu\u00e1lne prisp\u00f4sobi\u0165 pr\u00edslu\u0161n\u00fdm siln\u00fdm alebo slab\u00fdm str\u00e1nkam.<\/p>\n\n\n\n<p class=\"justify-text\">Ka\u017ed\u00fd hr\u00e1\u010d potom dostane na mieru \u0161it\u00fd tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd je optimalizovan\u00fd a efekt\u00edvne prisp\u00f4soben\u00fd pre hr\u00e1\u010dov. Najlep\u0161ie sa to rob\u00ed v spolupr\u00e1ci s kondi\u010dn\u00fdm tr\u00e9nerom, ktor\u00fd na z\u00e1klade diagnostiky priprav\u00ed individu\u00e1lny pl\u00e1n. Samozrejme, hr\u00e1\u010d potrebuje patri\u010dn\u00fa v\u00fdbavu doma. Vieme, \u017ee to je zbo\u017en\u00e9 prianie pre v\u00e4\u010d\u0161inu tr\u00e9nerov, no realita b\u00fdva \u010dasto odli\u0161n\u00e1.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Pokia\u013e nie ste v \u0161pi\u010dkovom klube, nebudete ma\u0165 na to prostriedky.<\/p>\n\n\n\n<p class=\"justify-text\">Ak je to mo\u017en\u00e9, diagnostika v\u00fdkonnosti by sa v\u0161ak mala vykon\u00e1va\u0165 aj v amat\u00e9rskej alebo ml\u00e1de\u017en\u00edckej oblasti. \u00dadaje mo\u017eno zbiera\u0165 r\u00fdchlo a jednoducho pomocou jednoduch\u00fdch prostriedkov. To umo\u017e\u0148uje sledova\u0165 v\u00fdvoj v\u00fdkonnosti hr\u00e1\u010dov a identifikova\u0165 pr\u00edpadn\u00e9 slab\u00e9 alebo siln\u00e9 str\u00e1nky. Tr\u00e9ningov\u00fd pl\u00e1n je navy\u0161e mo\u017en\u00e9 efekt\u00edvne prisp\u00f4sobi\u0165 hr\u00e1\u010dom.<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Ak\u00e9 \u010dasti by mal tr\u00e9ningov\u00fd pl\u00e1n obsahova\u0165?\u00a0<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Ako sme nazna\u010dili, existuje ve\u013ea mo\u017enost\u00ed a chute sa l\u00ed\u0161ia. Mnoh\u00ed tr\u00e9neri st\u00e1le preferuj\u00fa dlh\u00e9 tr\u00e9ningy v obdobiach, ke\u010f sa nehr\u00e1. Klasick\u00e9 lesn\u00e9 alebo vytrvalostn\u00e9 behy na vybudovanie alebo udr\u017eanie z\u00e1kladnej vytrvalosti.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Klasick\u00fd tr\u00e9ningov\u00fd pl\u00e1n zvy\u010dajne vyzer\u00e1 takto:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/vzdelavanie.digital\/wp-content\/uploads\/2022\/12\/Snimka-obrazovky-2022-12-12-o-14.34.57-1024x189.png\" alt=\"\" class=\"wp-image-19715\"\/><\/figure>\n\n\n\n<p class=\"justify-text\">Pod\u013ea n\u00e1s by sa v\u0161ak malo podrobnej\u0161ie v individu\u00e1lnom tr\u00e9ningu zameriava\u0165 na <strong>po\u017eiadavky futbalistu.<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Na\u0161e telo je ve\u013emi prisp\u00f4sobiv\u00e9 a zvykne si na ur\u010dit\u00fa z\u00e1\u0165a\u017e. <strong>R\u00f4zne \u0161trukt\u00fary <\/strong>v na\u0161om tele <strong>sa prisp\u00f4sobuj\u00fa r\u00f4zne dlho<\/strong>. Zatia\u013e \u010do na\u0161e svaly sa dok\u00e1\u017eu adaptova\u0165 pomerne r\u00fdchlo, kostiam, \u0161\u013each\u00e1m a k\u013abom to trv\u00e1 ove\u013ea dlh\u0161ie. <strong>\u0160trukt\u00fara <\/strong>tela futbalistu <strong>by <\/strong>preto pod\u013ea n\u00e1s mala <strong>by\u0165 zvyknut\u00e1 na za\u0165a\u017eenie z futbalov\u00e9ho z\u00e1pasu <\/strong>a nie na za\u0165a\u017eenie a po\u017eiadavky napr\u00edklad <strong>be\u017eca na 10 km!<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Ak futbalisti absolvuj\u00fa tento \u201eklasick\u00fd\u201c tr\u00e9ningov\u00fd pl\u00e1n dlh\u0161iu dobu, tak sa telo tejto \u0161trukt\u00fare za\u0165a\u017eenia prisp\u00f4sob\u00ed. <strong>Vzorec z\u00e1\u0165a\u017ee pri hran\u00ed futbalu je v\u0161ak \u00faplne in\u00fd. <\/strong>Intenz\u00edvne behy, \u0161printy, skoky, zmeny smeru at\u010f. si vy\u017eaduj\u00fa r\u00f4zne \u0161trukt\u00fary alebo ich niekedy vy\u017eaduj\u00fa v ove\u013ea intenz\u00edvnej\u0161ej forme.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Hr\u00e1\u010di potom m\u00f4\u017eu ma\u0165 dobr\u00fa z\u00e1kladn\u00fa v\u00fddr\u017e, ale ak sa v tomto stave dostan\u00fa sp\u00e4\u0165 do t\u00edmov\u00e9ho tr\u00e9ningu, nie s\u00fa zvyknut\u00ed na za\u0165a\u017eenie, ktor\u00e9 je \u0161pecifick\u00e9 pre futbal. V\u00fdsledok: zvy\u0161uje sa riziko zranenia.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Pr\u00edklad na ilustr\u00e1ciu tohoto probl\u00e9mu:\u00a0<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Dobre tr\u00e9novan\u00fd <strong>cyklista<\/strong> m\u00e1 ve\u013emi dobr\u00fa v\u0161eobecn\u00fa vytrvalos\u0165, no jeho k\u013aby, \u0161\u013eachy, v\u00e4zy, svaly at\u010f. nie s\u00fa zvyknut\u00e9 na z\u00e1\u0165a\u017e pri behu, ale na bicyklovanie. Z kondi\u010dn\u00e9ho h\u013eadiska by vraj bez probl\u00e9mov zvl\u00e1dol zabehn\u00fa\u0165 10-20 \u010di 30 kilometrov v kuse. Jeho ostatn\u00e9 \u0161trukt\u00fary (v\u00e4zy, \u0161\u013eachy a pod.) v\u0161ak t\u00fato dlhodob\u00fa z\u00e1\u0165a\u017e nezvl\u00e1dnu, nie s\u00fa adaptovan\u00e9 na beh.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>V\u00fdsledok: <\/strong>pre\u0165a\u017eenie (boles\u0165 kolien, tendinit\u00edda \u2013 z\u00e1pal \u0161liach at\u010f.). Cyklista si preto aj napriek dobr\u00fdm vytrvalostn\u00fdm schopnostiam mus\u00ed pomaly zvyka\u0165 na beh!\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong><strong>K \u00farazu \u010dasto doch\u00e1dza pri silnom prekro\u010den\u00ed mo\u017enost\u00ed organizmu <\/strong><\/strong>(ak\u00fatne poranenie) <strong><strong>alebo pri dlhodobom pre\u0165a\u017eovan\u00ed organizmu <\/strong><\/strong>(pre\u0165a\u017eenie \u2013 napr. tendinit\u00edda a pod.).\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Preto by sme mali v ur\u010ditej miere aplikova\u0165 \u0161pecifick\u00e9 za\u0165a\u017eenie i v dom\u00e1com tr\u00e9ningovom pl\u00e1ne futbalistu.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>To neznamen\u00e1, \u017ee cvi\u010denia s\u00fa \u0161pecifick\u00e9 pre futbal! <\/strong>Ako u\u017e bolo spomenut\u00e9, futbalov\u00fd z\u00e1pas nemo\u017eno simulova\u0165 doma. Je v\u0161ak mo\u017en\u00e9 napodobni\u0165 ur\u010dit\u00e9 kondi\u010dn\u00e9 po\u017eiadavky, ktor\u00fdm \u010del\u00ed futbalista v priebehu \u201ebe\u017en\u00e9ho\u201c tr\u00e9ningov\u00e9ho t\u00fd\u017ed\u0148a.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>D\u00f4sledok t\u00fdchto \u00favah<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Sk\u00faste do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu zakomponova\u0165 kondi\u010dn\u00e9 prvky hry. <strong>\u0160printy, intenz\u00edvne behy (MAS + HSR), za\u0165a\u017eenia intervalov\u00e9ho typu, zmeny smeru at\u010f.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Tieto prvky m\u00f4\u017eeme vlo\u017ei\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu na doma, (napr.: HIIT). HIIT je skratka pre \u201eHigh-Intensity Interval Training\u201c a je ide\u00e1lny na udr\u017eanie alebo zv\u00fd\u0161enie fyzickej v\u00fdkonnosti vo futbale.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Existuje nespo\u010detn\u00e9 mno\u017estvo r\u00f4znych HIIT variantov. Tr\u00e9ner sa m\u00f4\u017ee pohra\u0165 so z\u00e1\u0165a\u017eou a \u010dasmi odpo\u010dinku, s opakovaniami a variantmi behu a tak rie\u0161i\u0165 r\u00f4zne syst\u00e9my v tele.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Pre klasick\u00e9 jednotky s dlhou v\u00fddr\u017eou sa \u010dasto hovor\u00ed nasledovn\u00fd argument: <em>\u201eHr\u00e1\u010di potrebuj\u00fa dobr\u00fd z\u00e1klad (z\u00e1kladn\u00e1 vytrvalos\u0165), aby sa potom mohli lep\u0161ie vysporiada\u0165 s jednotkami vysokej intenzity\u201c. <\/em>Tak\u017ee uprednost\u0148ujte najprv z\u00e1kladn\u00fa vytrvalos\u0165 a potom za\u010dnite intenz\u00edvne beha\u0165, to je v\u0161eobecn\u00fd n\u00e1zor v\u00e4\u010d\u0161iny tr\u00e9nerov. Niektor\u00ed tr\u00e9neri dokonca st\u00e1le pou\u017e\u00edvaj\u00fa t\u00fato met\u00f3du v \u010dase pr\u00edpravy. Najprv zlep\u0161i\u0165 z\u00e1kladn\u00fa vytrvalos\u0165 v prv\u00fdch dvoch t\u00fd\u017ed\u0148och pr\u00edpravy a potom\u2026\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Pod\u013ea n\u00e1s je to \u00faplne neaktu\u00e1lne.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Tento pr\u00edstup poch\u00e1dza z klasick\u00fdch vytrvalostn\u00fdch \u0161portov ako beh na ly\u017eiach, cyklistika \u010di beh. T\u00edto \u0161portovci \u010dasto tr\u00e9nuj\u00fa mesiace na z\u00e1kladnej \u00farovni a potom 2-3 t\u00fd\u017edne pred s\u00fa\u0165a\u017eou zvy\u0161uj\u00fa intenzitu. Tam m\u00e1 tento tr\u00e9ning zmysel, no vo futbale a\u017e tak nie.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Toto za\u0165a\u017eenie a tento tr\u00e9ning nem\u00e1 ve\u013ea spolo\u010dn\u00e9ho s futbalom! <\/strong>Dlh\u00e9 vytrvalostn\u00e9 behy ur\u010dite nie s\u00fa pre futbalistov ako tak\u00e9 zl\u00e9. Maj\u00fa svoje opodstatnenie. <strong>Tr\u00e9ning by sa v\u0161ak nemal zredukova\u0165 len na t\u00fato tr\u00e9ningov\u00fa met\u00f3du \u2013 futbalisti potrebuj\u00fa viac!<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">\u0160t\u00fadie tie\u017e ukazuj\u00fa, \u017ee z\u00e1kladn\u00fa vytrvalos\u0165 nemo\u017eno tr\u00e9nova\u0165 iba dlh\u00fdmi vytrvalostn\u00fdmi behmi. HIIT (Intervalov\u00fd tr\u00e9ning vysokej intenzity) tr\u00e9ningy tie\u017e zlep\u0161uj\u00fa z\u00e1kladn\u00fa vytrvalos\u0165 hr\u00e1\u010dov rovnako, ak nie lep\u0161ie! S v\u00fdhodou, \u017ee HIIT z\u00e1rove\u0148 zlep\u0161uje aj anaer\u00f3bny syst\u00e9m. Sperlich B. (2011) vo svojej \u0161t\u00fadii pop\u00edsal zv\u00fd\u0161enie vytrvalostn\u00e9ho v\u00fdkonu prostredn\u00edctvom HIIT o 7 % len za 5 t\u00fd\u017ed\u0148ov. Kontroln\u00e1 skupina, ktor\u00e1 absolvovala dlh\u00e9 vytrvalostn\u00e9 behy, vzr\u00e1stla len tesne pod 2 %.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Tak\u017ee si mysl\u00edme, \u017ee dom\u00e1ci tr\u00e9ningov\u00fd pl\u00e1n by mal zah\u0155\u0148a\u0165 HIIT za\u0165a\u017eenie. D\u00f4le\u017eit\u00fd stimul pre svaly m\u00f4\u017eu poskytn\u00fa\u0165 aj varianty so zmenou smeru (\u010dlnkov\u00e9 behy a pod.). Spoma\u013eovanie (deceler\u00e1cia) a zr\u00fdchlenia (akceler\u00e1cia) tie\u017e \u0161pecificky \u2013 \u201cfutbalovo\u201d aktivuj\u00fa svaly n\u00f4h. Preto\u017ee aj svaly potrebuj\u00fa zodpovedaj\u00faci intenz\u00edvny stimul, aby ne\u00famerne neochabovali.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Do tr\u00e9ningov\u00e9ho programu treba zaradi\u0165 aj z\u00e1kladn\u00e9 silov\u00e9 cvi\u010denia (cviky na stabiliz\u00e1ciu jadra a pod.). <\/strong>Nieko\u013eko kvalitne vykonan\u00fdch cvikov dok\u00e1\u017ee udr\u017ea\u0165 ve\u013emi d\u00f4le\u017eit\u00e9 svaly jadra futbalistu \u2013 preto v pl\u00e1novan\u00ed nezab\u00fadame na tzv. \u201ecore\u201c cvi\u010denia \u2013 funk\u010dn\u00fa silu. Aj ke\u010f cvi\u010denie s v\u00e1hou vlastn\u00e9ho tela ur\u010dite odpor\u00fa\u010dame ako doplnok, \u017eelan\u00fd nadprahov\u00fd stimul sa v\u00e4\u010d\u0161inou nedosiahne. Na to by bola potrebn\u00e1 \u010dinka so z\u00e1va\u017e\u00edm at\u010f.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>R\u00fdchlostn\u00e1 vytrvalos\u0165 formou HSR \u2013 behy vo vysokej intenzite, by sa tie\u017e mala absolvova\u0165 raz t\u00fd\u017edenne. <\/strong>To nevyhnutne nezr\u00fdchli pohyb hr\u00e1\u010da, zachov\u00e1va v\u0161ak odolnos\u0165 svalov pre ve\u013emi vysok\u00e9 r\u00fdchlosti, \u010do m\u00f4\u017ee v\u00fdrazne zn\u00ed\u017ei\u0165 pravdepodobnos\u0165 zranenia.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong><strong>Z\u00e1ver<\/strong><\/strong><\/p>\n\n\n\n<p class=\"justify-text\">V s\u00fahrne m\u00e1 HIIT pre futbalistov mno\u017estvo v\u00fdhod. Z\u00e1\u0165a\u017eov\u00e1 \u0161trukt\u00fara futbalov\u00e9ho z\u00e1pasu sa tak d\u00e1 lep\u0161ie zmapova\u0165 a hr\u00e1\u010di na t\u00fato z\u00e1\u0165a\u017e zostan\u00fa zvyknut\u00ed. Individu\u00e1lne fyzick\u00e9 schopnosti, ktor\u00e9 mo\u017eno klasifikova\u0165 ako ve\u013emi d\u00f4le\u017eit\u00e9 pre futbal, je mo\u017en\u00e9 udr\u017eiava\u0165 alebo dokonca zlep\u0161ova\u0165.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Na z\u00e1klade praktick\u00e9ho nazerania na individu\u00e1lnu pr\u00edpravu sme zistili, \u017ee hr\u00e1\u010di sk\u00f4r uprednost\u0148uj\u00fa tieto tr\u00e9ningov\u00e9 jednotky pred dlh\u00fdmi a monot\u00f3nnymi behmi.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">V spojen\u00ed so silov\u00fdmi a stre\u010dingov\u00fdmi cvi\u010deniami sa d\u00e1 ve\u013ea dosiahnu\u0165 v 30-45 min\u00fatov\u00fdch tr\u00e9ningov\u00fdch jednotk\u00e1ch.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Tri a\u017e \u0161tyri jednotky t\u00fd\u017edenne po 30-45 min\u00fatach znamenaj\u00fa celkov\u00fd tr\u00e9ningov\u00fd \u010das pribli\u017ene 3 hodiny. Objem tak m\u00f4\u017eeme v\u00fdrazne zn\u00ed\u017ei\u0165 v porovnan\u00ed s \u201ebe\u017en\u00fdm\u201c tr\u00e9ningov\u00fdm t\u00fd\u017ed\u0148om. Fyzick\u00fa v\u00fdkonnos\u0165 v\u0161ak na\u010falej zachov\u00e1vame na po\u017eadovanej \u00farovni.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\">Ak s\u00fa tri jednotky pr\u00edli\u0161 ve\u013ea, hlavne v amat\u00e9rskom futbale, m\u00f4\u017eu by\u0165 napl\u00e1novan\u00e9 iba dve alebo len jedna jednotka. U\u017e len jedna intenz\u00edvna jednotka t\u00fd\u017edenne m\u00e1 v\u00fdhodu. <strong>V\u00fdkon klesne, ale ur\u010dite nie a\u017e tak ve\u013emi.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"justify-text\">Na z\u00e1ver by som r\u00e1d uviedol, \u017ee toto je len m\u00f4j pr\u00edstup k tejto t\u00e9me. Ur\u010dite to nie je jedin\u00fd sp\u00f4sob a netvrd\u00edm, \u017ee tento pr\u00edstup je najlep\u0161\u00ed, no je zalo\u017een\u00fd na ur\u010dit\u00fdch logick\u00fdch princ\u00edpoch a vlastnej praktickej sk\u00fasenosti. Ka\u017ed\u00fd tr\u00e9ner by sa v\u0161ak mal zamyslie\u0165 nad t\u00fdm, ako by mal vyzera\u0165 jeho tr\u00e9ningov\u00fd pl\u00e1n a ak\u00e9 ciele n\u00edm chce dosiahnu\u0165. Jednoduch\u00e9 prijatie ak\u00e9hoko\u013evek pl\u00e1nu bez prem\u00fd\u0161\u013eania zvy\u010dajne nem\u00e1 po\u017eadovan\u00fd efekt.\u00a0<\/p>\n\n\n\n<p class=\"justify-text\"><strong>Vo v\u0161eobecnosti s\u00fa zau\u017e\u00edvan\u00e9 r\u00f4zne pr\u00edstupy a n\u00e1zory k tejto t\u00e9me, preto tieto princ\u00edpy individu\u00e1lnej pr\u00edpravy hr\u00e1\u010dov na doma ch\u00e1pme len ako jednu z mnoh\u00fdch mo\u017enost\u00ed a nie ako nejak\u00fa dogmu!<\/strong><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"justify-text has-text-color\" style=\"color:#227f77;font-size:1.2em\"><strong>Pripravili sme si pre V\u00e1s vzorov\u00fd individu\u00e1lny pl\u00e1n, v ktorom m\u00e1te na konkr\u00e9tnom pr\u00edklade hr\u00e1\u010da n\u00e1\u0161ho t\u00edmu mo\u017enos\u0165 vidie\u0165 vo\u013ebu a d\u00e1vkovanie za\u0165a\u017eenia v r\u00e1mci zimn\u00e9ho prechodn\u00e9ho obdobia pred za\u010diatkom zimnej pr\u00edpravy dru\u017estva. Tento pl\u00e1n si m\u00f4\u017eete stiahnu\u0165 za symbolick\u00fa sumu, ktor\u00e1 aspo\u0148 z \u010dasti pokryje \u00fasilie vynalo\u017een\u00e9 pri tvorbe obsahu pre V\u00e1s. \u010eakujeme za stiahnutie a podporu a ver\u00edme, \u017ee V\u00e1m aj tieto inform\u00e1cie posl\u00fa\u017eia! <\/strong><\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns_171796-b2{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:center;align-items:center;}.kt-btns_171796-b2 .kt-button{font-weight:normal;font-style:normal;}.kt-btns_171796-b2 .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns_171796-b2 .kt-btn-wrap-0 .kt-button{color:#ffffff;font-size:2em;background:#227f77;border-color:#227f77;}.wp-block-kadence-advancedbtn.kt-btns_171796-b2 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_171796-b2 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#122b46;}.wp-block-kadence-advancedbtn.kt-btns_171796-b2 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_171796-b2 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_171796-b2 .kt-btn-wrap-0 .kt-button:focus{background:#122b46;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kt-btn-align-center kt-btn-tablet-align-inherit kt-btn-mobile-align-inherit kt-btns-wrap kt-btns_171796-b2\"><div class=\"kt-btn-wrap kt-btn-wrap-0\"><a class=\"kt-button button kt-btn-0-action kt-btn-size-large kt-btn-style-basic kt-btn-svg-show-always kt-btn-has-text-true kt-btn-has-svg-false\" href=\"svk-individualne-treningove-plany-na-doma-pre-futbal\/?add-to-cart= 21996\" style=\"border-radius:0px\"><span class=\"kt-btn-inner-text\">Stiahnu\u0165 vzorov\u00fd pl\u00e1n za 3 \u20ac<\/span><\/a><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">\u010eakujeme, \u017ee si ct\u00edte na\u0161e \u00fasilie a to, \u017ee sme tento \u010dl\u00e1nok pre V\u00e1s pripravili a sme ochotn\u00ed zdie\u013ea\u0165 s Vami n\u00e1\u0161 pl\u00e1n a dodr\u017eiavate autorsk\u00e9 pr\u00e1vo a teda pir\u00e1tsky ne\u0161\u00edrite tento tr\u00e9ningov\u00fd pl\u00e1n \u010falej medzi kolegov. Naopak, budeme v\u010fa\u010dn\u00ed, ak budete \u0161\u00edri\u0165 tento \u010dl\u00e1nok a Va\u0161i kolegovia n\u00e1s pr\u00eddu podpori\u0165 stiahnut\u00edm vlastnej certifikovanej k\u00f3pie pl\u00e1nu. Aj v\u010faka tomu budeme m\u00f4c\u0165 vytvori\u0165 \u010fal\u0161\u00ed obsah pre V\u00e1s.<br>\u010eakujeme.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n<style>.kadence-column_9377a0-27 > .kt-inside-inner-col{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;}.kadence-column_9377a0-27 > .kt-inside-inner-col,.kadence-column_9377a0-27 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_9377a0-27 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_9377a0-27 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_9377a0-27 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_9377a0-27 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_9377a0-27{position:relative;}@media all and (max-width: 1024px){.kadence-column_9377a0-27 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_9377a0-27 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column inner-column-1 kadence-column_9377a0-27\"><div class=\"kt-inside-inner-col\">\n<p class=\"justify-text\">Zdroje:<\/p>\n\n\n\n<p class=\"has-small-font-size\"><em>Pranger J. : Dom\u00e1ce tr\u00e9ningov\u00e9 pl\u00e1ny pre futbalistov. Sportsense, 2012<\/em><br><em>Arnason A., Sigurdsson S., Gudmundsson A. et. al (2004). Fyzick\u00e1 zdatnos\u0165, zranenia a t\u00edmov\u00fd v\u00fdkon vo futbale. Medic\u00edna a veda v \u0161porte a cvi\u010den\u00ed: febru\u00e1r 2004 \u2013 ro\u010dn\u00edk 36 \u2013 \u010d\u00edslo 2 \u2013 s. 278-285; doi: 10.1249\/01.MSS.0000113478.92945.CA\u00a0<br>Castillo A (2020). Je \u0161print priate\u013e alebo nepriate\u013ev tr\u00e9ningu hr\u00e1\u010da? https:\/\/barcainnovationhub.com\/is-the-sprint-a-supplement-to-reduce-the-risk-of-hamstring-injury\/?utm_source=twitter&utm_medium=barcainnohub&utm_campaign=cb8e79c2-60b0-4047-b895-bbe8fed288aa&fbclid=IwAR2ScsnWf5f9sHUykzvu7mu66_DF8ZNTtRcu0JLHb5VqQzzbOEMpkDpcZSI [Pr\u00edstup 18. 11. 2020]\u00a0<br>Chang H. (2016). \u00da\u010dinky kr\u00e1tkodobej detr\u00e9ningovej aktivity na v\u00fdkon u futbalistov. Journal of Exercise Rehabilitation 2016; 12(1): 54-59.\u00a0<br>Chang H (2018). \u00da\u010dinky kr\u00e1tkodob\u00e9ho detr\u00e9ningu a rekvalifik\u00e1cie na fyzick\u00fa zdatnos\u0165 u elitn\u00fdch futbalistov. https:\/\/doi.org\/10.1371\/journal.pone.0196212 [Pr\u00edstup 17.11.2020]\u00a0<br>Melchiorri G, Ronconi M a kol. (2014). Tr\u00e9ning u mlad\u00fdch futbalistov. J Sports Med Phys Fitness. 2014 febru\u00e1r;54(1):27-33.\u00a0<br>Parpa K, Michaelides M (2020). Vplyv prechodn\u00e9ho obdobia na v\u00fdkonov\u00e9 parametre u elitn\u00fdch \u017eensk\u00fdch futbalistov. Int J Sports Med. 2020 J\u00fal;41(8):528-532. doi: 10.1055\/a-1103-2038. Epub 2020, 14. febru\u00e1ra\u00a0<br>Sperlich B, De Mar\u00e9es M, a kol. (2011). \u00da\u010dinky 5 t\u00fd\u017ed\u0148ov vysokointenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu vs. objemov\u00fd tr\u00e9ning u 14-ro\u010dn\u00fdch futbalistov. Journal of Strength and Conditioning Research. 25(5):1271-1278, m\u00e1j 2011.\u00a0<br>Sotiropoulos A, Travlos A (2009) Vplyv 4-t\u00fd\u017ed\u0148ov\u00e9ho tr\u00e9ningov\u00e9ho re\u017eimu na telesn\u00fd tuk a aer\u00f3bnu kapacitu profesion\u00e1lnych futbalistov po\u010das prechodn\u00e9ho obdobia. J Strength Cond Res., september 2009;23(6):1697-703.\u00a0<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u00e4\u010d\u0161ina dru\u017estiev v na\u0161ich podmienkach m\u00e1 moment\u00e1lne zimn\u00fa prest\u00e1vku. Niektor\u00ed tr\u00e9neri preto vym\u00fd\u0161\u013eaj\u00fa r\u00f4zne sp\u00f4soby, ako zosta\u0165 v kontakte s hr\u00e1\u010dmi alebo ako udr\u017ea\u0165 fyzick\u00fa\u2026<\/p>\n","protected":false},"author":29,"featured_media":21804,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[166,60],"tags":[],"class_list":["post-21995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-training","category-slovak-czech",""],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Soccer Coaches Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/soccercoacheshub.com\/svk-individualne-treningove-plany-na-doma-pre-futbal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SVK | Individu\u00e1lne tr\u00e9ningov\u00e9 pl\u00e1ny na doma pre futbal - Soccer Coaches Hub\" \/>\n<meta property=\"og:description\" content=\"V\u00e4\u010d\u0161ina dru\u017estiev v na\u0161ich podmienkach m\u00e1 moment\u00e1lne zimn\u00fa prest\u00e1vku. Niektor\u00ed tr\u00e9neri preto vym\u00fd\u0161\u013eaj\u00fa r\u00f4zne sp\u00f4soby, ako zosta\u0165 v kontakte s hr\u00e1\u010dmi alebo ako udr\u017ea\u0165 fyzick\u00fa\u2026\" \/>\n<meta property=\"og:url\" content=\"https:\/\/soccercoacheshub.com\/svk-individualne-treningove-plany-na-doma-pre-futbal\/\" \/>\n<meta property=\"og:site_name\" content=\"Soccer Coaches Hub\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-14T14:23:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-14T14:43:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/soccercoacheshub.s3.eu-central-1.amazonaws.com\/sch-content\/uploads\/2022\/11\/09142445\/Fitess-FC-viOn.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"960\" \/>\n\t<meta property=\"og:image:height\" content=\"430\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mgr. 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