{"id":12716,"date":"2022-02-06T13:20:00","date_gmt":"2022-02-06T13:20:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12716"},"modified":"2022-05-07T17:41:08","modified_gmt":"2022-05-07T17:41:08","slug":"ejercicios-sencillos-para-que-los-jugadores-de-futbol-aumenten-la-velocidad-y-disminuyan-el-riesgo-de-lesiones","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/ejercicios-sencillos-para-que-los-jugadores-de-futbol-aumenten-la-velocidad-y-disminuyan-el-riesgo-de-lesiones\/","title":{"rendered":"Ejercicios sencillos para que los futbolistas aumenten la velocidad y disminuyan el riesgo de lesiones"},"content":{"rendered":"<p class=\"wp-block-paragraph\">En un mundo ideal (\u00bfexiste alguno en el universo?) cada jugador tendr\u00eda un entrenador profesional de fuerza y acondicionamiento, que podr\u00eda ense\u00f1arle a realizar levantamientos ol\u00edmpicos y ejercicios pliom\u00e9tricos de forma segura y eficaz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A menos que seas un jugador profesional, esto no va a pasar. As\u00ed que te quedan dos opciones: hacer los ejercicios de todos modos y arriesgarte a lesionarte, o simplemente limitarte a los ejercicios habituales de un futbolista: flexiones, abdominales y correr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hay otra opci\u00f3n: realizar estos ejercicios enumerados a continuaci\u00f3n para ganar velocidad y mitigar el riesgo de lesiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipo necesario:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Banda de resistencia (de bucle largo o con asas)<\/li><li>Pesa rusa de pl\u00e1stico de 6 kg o mini banda de resistencia<\/li><li>Un sof\u00e1 o sill\u00f3n<\/li><li>Pelota de estabilidad<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-blue-color has-text-color wp-block-paragraph\"><strong>Descargo de responsabilidad: ejerc\u00edtese bajo su propio riesgo<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"resistance-band-thursters\">Bandas de resistencia Thursters<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cuando corres, est\u00e1s extendiendo y flexionando las piernas y las caderas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los levantamientos ol\u00edmpicos son utilizados por atletas profesionales (generalmente) para desarrollar caderas y cu\u00e1driceps explosivos, r\u00e1pidos y potentes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si no tienes acceso a una barra ol\u00edmpica, las bandas de resistencia son igual de buenas, al menos podr\u00eda decirse. Algunos dicen que son incluso mejores por la &quot;fuerza ascendente&quot; que desarrollan (esto se relaciona con c\u00f3mo las bandas proporcionan m\u00e1s resistencia a medida que se alargan).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una rutina de ejercicios sencilla que puedes probar para tener caderas explosivas es:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Empujes con banda de resistencia x 6 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seguido de 4 saltos verticales<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intenta hacer los thrusters (mostrados a continuaci\u00f3n) lo m\u00e1s r\u00e1pido posible, sin pausa entre la sentadilla y el press.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Oj1zE54nWQQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Los tirones altos, ya sea con una barra o una banda de resistencia, tambi\u00e9n son ejercicios excelentes y sencillos de realizar para aumentar la potencia y la velocidad de extensi\u00f3n de la cadera.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aseg\u00farate de doblar las piernas al comienzo del tir\u00f3n alto: la mayor\u00eda de las demostraciones en YouTube solo muestran remos verticales, en lugar de tirones altos estilo levantamiento ol\u00edmpico.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/wji6JNt_E-c?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=215&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hip-flexor-strengthening\">Fortalecimiento de los flexores de la cadera<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Correr implica extensi\u00f3n y flexi\u00f3n de la cadera.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una excelente manera de fortalecer las caderas tambi\u00e9n es con una banda de resistencia, pero necesitar\u00e1s anclar la banda en un extremo a alguien o algo y necesitar\u00e1s una correa para el tobillo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un ancla de puerta funciona muy bien, simplemente levanta la rodilla explosivamente como si fueras un practicante de MMA o boxeo tailand\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si no tienes banda de resistencia, tambi\u00e9n puedes usar una pesa para los tobillos. Yo tambi\u00e9n he usado una pesa rusa de pl\u00e1stico de 6 kg; simplemente introduce los dedos de los pies en el mango (bajo tu propio riesgo).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tibilais-anterior-strengthening\">Fortalecimiento del tibial anterior<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos de la parte delantera de la espinilla son importantes para desacelerar, cambiar de direcci\u00f3n y levantar los dedos del pie (flexi\u00f3n dorsal).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes fortalecer este m\u00fasculo directamente con un pie de mono que te permite colocar pesas en tu pie, usando resistencia manual (proporciona resistencia usando tu mano) o, bajo tu propio riesgo, hacer lo que yo hago y meter los dedos del pie en el mango de una pesa rusa de pl\u00e1stico liviana. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"2400\" data-attachment-id=\"13238\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/ejercicios-sencillos-para-que-los-jugadores-de-futbol-aumenten-la-velocidad-y-disminuyan-el-riesgo-de-lesiones\/screenshot_20220507-183832_whatsapp\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?fit=1080%2C2400&amp;ssl=1\" data-orig-size=\"1080,2400\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20220507-183832_whatsapp\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?fit=461%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=1080%2C2400&#038;ssl=1\" alt=\"\" class=\"wp-image-13238\" \/><\/a><figcaption>apuntar los dedos de los pies hacia arriba y hacia abajo<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Los pies de mono (el kit de levantamiento de pesas, no los pies de mono reales) son caros, en su lugar puedes usar una mini banda de resistencia de TPE o l\u00e1tex para asegurar una mancuerna a tu pie:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-oK8M2Ghpco?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=88&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hamstring-strengthening-and-stretching\">Fortalecimiento y estiramiento de los isquiotibiales<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para aumentar la velocidad y mitigar el riesgo de lesiones, deber\u00e1 intentar fortalecer y alargar los isquiotibiales.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calienta, lo m\u00e1s que puedas (yo estiro mis isquiotibiales en el ba\u00f1o) y mant\u00e9n los estiramientos durante 30 segundos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u00f1ade tambi\u00e9n algunos estiramientos din\u00e1micos y bal\u00edsticos; aseg\u00farate de estar caliente: los balanceos de piernas son simples y efectivos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para fortalecer los isquiotibiales, los ejercicios con pelota de estabilidad son excelentes:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sTpmLJVChNc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=20&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Las flexiones n\u00f3rdicas de isquiotibiales tambi\u00e9n son muy efectivas, pero bastante dif\u00edciles y avanzadas. Puedes intentarlas con la ayuda de un compa\u00f1ero al principio. Yo las hago con los pies debajo del sof\u00e1.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/WpsOE_U_LVw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"calf-strengthening-and-stretching\">Fortalecimiento y estiramiento de la pantorrilla<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos de la pantorrilla son cruciales al correr, pero tambi\u00e9n son susceptibles a sufrir lesiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use un rodillo de espuma y est\u00edrelos diariamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una forma sencilla de mejorar la fuerza de las pantorrillas es agarrarse a algo y realizar elevaciones de pantorrillas con una sola pierna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cuando hayas calentado, puedes intentar estas elevaciones de pantorrillas de forma explosiva\/r\u00e1pida en la fase ascendente del movimiento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"arm-cadence\">Cadencia del brazo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Con un juego de mancuernas de 2 kg o 1 kg, practique la acci\u00f3n del brazo involucrada en el sprint, lo m\u00e1s r\u00e1pido posible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intente hacer tres sprints de 20 segundos, con 20 segundos de descanso entre series.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"foot-cadence\">Cadencia del pie<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hay muchas formas de aumentar la velocidad del pie (o cadencia), la forma m\u00e1s f\u00e1cil y efectiva que he encontrado es el entrenamiento de sobrevelocidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O bien corre cuesta abajo o desciende, por lo que te ves obligado a levantar el pie lo m\u00e1s r\u00e1pido posible. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Usa dos bandas de resistencia o una cuerda el\u00e1stica con un ancla o un compa\u00f1ero, y haz que la cuerda o la banda te tire hacia adelante para obligarte a aumentar la velocidad. Ten cuidado de no chocar con tu compa\u00f1ero o el punto de anclaje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"training-programme\">Programa de formaci\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tres veces por semana, en casa:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones n\u00f3rdicas o estiramientos de isquiotibiales sobre una pelota de estabilidad: 3 series de 10 repeticiones<\/li><li>Fortalecimiento de los flexores de cadera: 3 series de rodillas por pierna, 6 repeticiones (realizar a velocidad)<\/li><li>Bandas de resistencia, tirones altos o propulsores: 3 series de 10 repeticiones (realizar a velocidad, con una resistencia relativamente ligera)<\/li><li>Elevaciones de pantorrillas con una pierna: 2 series de 8 repeticiones: haz la primera serie de forma lenta y controlada y las \u00faltimas 2 series a velocidad.<\/li><li>Fortalecimiento de la tibia anterior: 2 series de 10 repeticiones con cada pierna<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Estirar:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Isquiotibiales<\/li><li>Flexores de cadera<\/li><li>Terneros<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sesi\u00f3n de sprint<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sprints cuesta abajo a toda velocidad o sprints con banda de resistencia: 5 sprints de 30 m con 1 minuto de descanso entre cada sprint<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Saltos verticales pliom\u00e9tricos \u2013 3 x 8<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00edmites (los hago subiendo las escaleras en casa) \u2013 2 x 10 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/eIjuMzIFREs?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=110&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bajo mi propio riesgo. Tambi\u00e9n me gusta subir las escaleras a saltos y bajarlas a paso r\u00e1pido. Pero ten cuidado, porque puedes caerte y lastimarte. Mis escaleras est\u00e1n alfombradas y no es posible caerse de lado, as\u00ed que no es muy arriesgado.<\/p>","protected":false},"excerpt":{"rendered":"<p>In an ideal world (does one exist in the universe?) each player would have a professional strength and conditioning coach, who could teach him or her to perform Olympic Lifts and plyometrics safely and effectively. Unless you&#8217;re a pro player, this isn&#8217;t going to happen. So you have two options remaining &#8211; do the exercises [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[784152946,1675],"class_list":["post-12716","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-fitness","tag-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Simple Exercises for Football Players to Increase Speed &amp; Decrease Injury Risk - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/ejercicios-sencillos-para-que-los-jugadores-de-futbol-aumenten-la-velocidad-y-disminuyan-el-riesgo-de-lesiones\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Simple Exercises for Football Players to Increase Speed &amp; Decrease Injury Risk - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"In an ideal world (does one exist in the universe?) each player would have a professional strength and conditioning coach, who could teach him or her to perform Olympic Lifts and plyometrics safely and effectively. Unless you&#8217;re a pro player, this isn&#8217;t going to happen. 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And lots of technical skills and abilities! Ideally a conditioning or fitness program (\"programme\" is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13562,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/22\/programa-de-entrenamiento-con-pesas-para-baloncesto-pdf-2022\/","url_meta":{"origin":12716,"position":1},"title":"Individual Basketball Workouts .pdf [2024]","author":"Dave","date":"septiembre 22, 2022","format":false,"excerpt":"By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. 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For informational purposes only.\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15515,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/11\/01\/lista-de-equipos-de-ciencias-del-deporte-2024\/","url_meta":{"origin":12716,"position":3},"title":"Sport Science Equipment List [2024]","author":"Dave","date":"noviembre 1, 2024","format":false,"excerpt":"Tracking systems GPS tracking devices such as the Viper pods used by STATSports will track player movements, distance travelled, speed, and heart rate during training and matches. Football players aren't actually wearing bras (well, most male ones don't), they're part of a GPS tracking tool - Heart Rate Monitors \u2013\u2026","rel":"","context":"En \u00abdigital-marketing\u00bb","block_context":{"text":"digital-marketing","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/marketing-digital\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15719,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/02\/02\/hyrox-vs-crossfit-2025-cual-es-la-diferencia\/","url_meta":{"origin":12716,"position":4},"title":"HYROX vs CrossFit [2025] What&#8217;s the difference","author":"Dave","date":"febrero 2, 2025","format":false,"excerpt":"tldr; HYROX is easier to learn HYROX generally has less risk of injury Crossfit has many high skill technical exercises Crossfit creates superior athletes (usually) but also lots of injuries If you are knew to fitness, personally I would try HYROX, rather than crossfit. 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