ALLENAMENTO PLIOMETRIA

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Il termine Pliometria deriva dal greco e significa “aumentare la misura/distanza”. Nello studio del movimento umano, in particolare, questo termine descrive una complessa tipologia di esercizio.
La pliometria e le esecuzioni pliometriche vennero introdotte dallo statiunitense Fred Wilt, che nel 1975 le portò all’attenzione della comunità sportiva mondiale, descrivendo come “un movimento caratterizzato dalla successione di una contrazione concentrica ad una eccentrica possa costituire uno strumento di grande utilità nello sviluppo di alcune capacità motorie-condizionali (basilari e composite)“.

Esercizio pliometrico

Come funziona

Secondo i principi della pliometria, in una RAPIDA contrazione eccentrica (allungamento del muscolo) le unita funzionali seriali (tendini e cross-bridges – ponti actino-miosinici) immagazzinano energia per liberarla (come un ELASTICO) in aggiunta alla successiva contrazione concentrica (accorciamento del muscolo). Il risultato è una contrazione che si avvale sia dell’energia incamerata nella fase eccentrica, sia dell’energia liberata nella contrazione attiva concentrica.
NB. La pliometria è una tecnica essenziale nell’allenamento degli sport che necessitano un incremento di: forza reattiva, forza elastica e forza esplosiva (oltre alle combinazioni di tutte e tre), come ad esempio le corse veloci, i salti e i lanci dell’atletica leggera

Esempio pratico

Partiamo dal presupposto che la mente ed il corpo umano possiedono già la tendenza e l’istinto a compiere esecuzioni e movimenti più efficaci di altri; basti pensare ad un bambino che tenta di varcare una pozzanghera con un balzo: si accoscia rapidamente accumulando energia elastica e, con uno slancio delle braccia, sfrutta la propria forza reattiva, elastica ed esplosiva raggiungendo l’alto lato dello specchio d’acqua, e ammortizzando l’atterraggio mediante la flessione delle gambe.
La pliometria, con tutto il rispetto per il suo scopritore che ne ha svelato l’esistenza, è sempre stata parte integrante del movimento umano, tant’è che, in alcuni esercizi con i sovraccarichi per la FORZA pura o per l’IPERTROFIA, contribuisce ad incrementare gli ERRORI di esecuzione. Quante volte, nelle palestre di muscolazione, si ha assistito (GIUSTAMENTE) alle ramanzine degli istruttori che raccomandano: <<Nello svolgimento dello squat o della pressa, non eseguite la fase negativa troppo rapidamente chiudendo le articolazioni in “rimbalzo”! Può essere estremamente pericoloso e favorire l’insorgenza di infortuni legamentosi, tendinei e muscolari… senza considerare che, per allenare la massa muscolare, l’esecuzione DEVE essere più LENTA possibile!>>.
D’altro canto, percependo una maggiore efficacia ed efficienza contrattili (… e lasciando alle articolazioni il compito passivo di supportare la fase eccentrica/negativa del movimento), qualunque giovane atleta è propenso a trascurare le consegne di esecuzione dell’esercizio, rimbalzando (sconsideratamente!) per ridurre la fatica, accumulare energia elastica e liberarla nell’esecuzione successiva; una pratica a dir poco raccapricciante.
Se non altro, la “tendenza al rimbalzo” può essere comunque sfruttata mediante l’esecuzione degli esercizi di pliometria; queste esecuzioni, che ribadisco, nulla hanno a che vedere con i protocolli di forza o di ipertrofia, PUR EVITANDO DI RIMBALZARE SULLE ARTICOLAZIONI, consentono di promuovere la capacità elastica mediante rapide successioni di contrazione dinamica eccentrica-concentrica. Un esercizio pliometrico CLASSICO finalizzato allo sviluppo della forza elastica degli arti inferiori per il corridore veloce dell’atletica leggera è il ½ SQUAT JUMP CONTINUO. Vediamo come si esegue:

  • La posizione di partenza è eretta, con i piedi alla larghezza delle spalle e le punte dei piedi girate all’esterno di circa 30°; sulle spalle è caricato un bilanciere (che passa dietro la nuca ) più o meno pesante (in base al livello di preparazione) tenuto ben saldo dal soggetto con le mani
  • L’atleta scende rapidamente in contrazione eccentrica fino a portare l’angolo dell’articolazione del ginocchio a 90°
  • Raggiunto il punto, reagisce in maniera rapida-elastica-esplosiva distendendo le gambe e spiccando un piccolo balzo in verticale (breve fase di volo) per merito della contrazione concentrica
  • Alla breve fase di volo, segue la presa di contatto col pavimento che avviene controllando il movimento eccentrico e scendendo nuovamente all’angolo dell’articolazione utile ad nuovo ciclo.

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