{"id":13615,"date":"2022-10-23T11:54:13","date_gmt":"2022-10-23T11:54:13","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13615"},"modified":"2025-09-24T07:18:38","modified_gmt":"2025-09-24T07:18:38","slug":"pdf-de-preparacion-fisica-para-futbol-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","title":{"rendered":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">El f\u00fatbol es un deporte exigente que requiere resistencia, potencia y agilidad. \u00a1Y mucha habilidad t\u00e9cnica!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal es que un programa de acondicionamiento o de fitness (por cierto, &quot;programa&quot; es la ortograf\u00eda correcta en el Reino Unido) est\u00e9 periodizado y que el volumen y la intensidad sean significativamente diferentes durante la pretemporada o temporada baja en comparaci\u00f3n con la temporada de f\u00fatbol. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cada programa de ejercicios debe ser espec\u00edfico para una posici\u00f3n y un jugador. Un centrocampista, por ejemplo, necesita m\u00e1s resistencia que un... <a href=\"https:\/\/www.networldsports.com\/buyers-guides\/goalie-glove-size-guide\">portero<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El programa que se muestra aqu\u00ed es un programa de acondicionamiento f\u00edsico general. Puede adaptarse a su propio horario, as\u00ed como a sus fortalezas y debilidades.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deber\u00edas intentar construir una \u201cbase de fitness\u201d (con carreras de distancias m\u00e1s largas y lentas) para aumentar tu VO2Max en la temporada baja antes de hacer ejercicios de velocidad espec\u00edficos, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calentamiento<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Siempre caliente: por ejemplo, haga 5 a 10 minutos de ejercicio cardiovascular en estado estable y algunos estiramientos din\u00e1micos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Luego, enfr\u00edese con un trote ligero o una caminata y m\u00e1s estiramientos, incluidos estiramientos est\u00e1ticos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intervalos de Tabata<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una de las formas m\u00e1s r\u00e1pidas y efectivas de mejorar tu estado f\u00edsico general para el f\u00fatbol es incluir varios intervalos de Tabata en tu rutina semanal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los intervalos de Tabata se pueden realizar como sprints o en una bicicleta est\u00e1tica (preferiblemente una bicicleta de aire).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Tiempo<\/strong><\/td><td><strong>Descansar<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Esfuerzo de sprints 100%<\/td><td>20<\/td><td>10<\/td><td>8<\/td><\/tr><tr><td>Descansa 2 minutos y repite.<\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/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\">Entrenamientos en el gimnasio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Press de banca con barra*<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Flexiones pliom\u00e9tricas<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Lanzamientos con bal\u00f3n medicinal por encima de la cabeza<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Dominadas<\/td><td>10 (o m\u00e1ximo)<\/td><td>2<\/td><\/tr><tr><td>Estocadas multidireccionales<\/td><td>12 (en total)<\/td><td>2<\/td><\/tr><tr><td>Saltos pliom\u00e9tricos giratorios<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>La banda se resisti\u00f3 a caminar hacia atr\u00e1s<\/td><td>20 metros<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Si tiene alg\u00fan problema en el hombro, considere reemplazar el press de banca con barra est\u00e1ndar con un press de piso, ya sea con una barra, una mancuerna o una pesa rusa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong>s\u00ed<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Sentadilla frontal con barra<\/td><td>8<\/td><td>4<\/td><\/tr><tr><td>Saltos de profundidad<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Puentes de gl\u00fateos con barra<\/td><td>8<\/td><td>2<\/td><\/tr><tr><td>Remo con un brazo<\/td><td>10 por brazo<\/td><td>2<\/td><\/tr><tr><td>Cortes de le\u00f1a para cable<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Elevaciones de piernas colgado<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>posici\u00f3n de plancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Tib levanta<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Estocadas asistidas con banda*<\/td><td>10 (en total)<\/td><td>2<\/td><\/tr><tr><td>La banda se resisti\u00f3 a caminar de lado<\/td><td>15 segundos en cada direcci\u00f3n<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Saltos con barra hexagonal<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Prensa Pallof<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Tirones altos<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Lanzamientos oblicuos con bal\u00f3n medicinal<\/td><td>8 por lado<\/td><td>2<\/td><\/tr><tr><td>L\u00edmites laterales \u2013 Patinadores de velocidad<\/td><td>6 por lado<\/td><td>2<\/td><\/tr><tr><td>Abdominales<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Flexiones n\u00f3rdicas de isquiotibiales<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Elevaciones de pantorrillas con una pierna<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Elevaciones dorsales<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Flexi\u00f3n de cadera con cable**<\/td><td>10 por pierna<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Descargue el pdf aqu\u00ed:<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/football-fitness-programme.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Haz clic para acceder a football-fitness-programme.pdf<\/a><\/p>\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<p class=\"wp-block-paragraph\">*Estocadas con banda: son excelentes para mejorar tu capacidad de desacelerar y cambiar de direcci\u00f3n. Debes anclar la banda de resistencia delante de ti para que te impulse hacia adelante. Luego, debes controlar el descenso y volver a la posici\u00f3n inicial con fuerza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las elevaciones de tibia tambi\u00e9n ayudan con la desestabilizaci\u00f3n y protegen las rodillas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">** Flexi\u00f3n de cadera con resistencia: realizada a velocidad, es ideal para correr. Puedes hacerla con una pesa en el tobillo o con el pie en el mango de una pesa rusa (\u00a1bajo tu propio riesgo!).<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/UoIJYI2mI34?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\">Elevaciones de tibia:<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FU2dPRmGwfA?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\">Caminatas hacia atr\u00e1s<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-Dq0xOqefj8?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<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\">Entrenamiento f\u00edsico en campo de f\u00fatbol<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Equipo necesario:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Conos, escalera de velocidad, vallas de velocidad peque\u00f1as, banda de resistencia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Realice los ejercicios en circuito con 30 segundos a 1 minuto de descanso entre cada estaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Realice cada ejercicio durante 1 minuto. <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sprint de 20 m hacia atr\u00e1s, giro y salto de 10 m hacia delante<\/li>\n\n\n\n<li>Estocadas <\/li>\n\n\n\n<li>Carreras en zigzag entre conos<\/li>\n\n\n\n<li>10 m de velocidad y 3 saltos con vallas<\/li>\n\n\n\n<li>Flexiones<\/li>\n\n\n\n<li>Patinadores de velocidad*<\/li>\n\n\n\n<li>Saltos verticales<\/li>\n\n\n\n<li>Press de flexi\u00f3n con banda de resistencia**<\/li>\n\n\n\n<li>sentadillas hind\u00faes<\/li>\n\n\n\n<li>El oso se arrastra<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Este circuito generar\u00e1 mucho \u00e1cido l\u00e1ctico y dolor muscular la primera vez. Si es la primera vez que lo haces, rep\u00edtelo una vez. Repite hasta tres veces cuando mejores tu condici\u00f3n f\u00edsica.<\/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\">*Patinadores de velocidad<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/KOTEyGY93OY?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=13&#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\">**Press de empuje con banda de resistencia<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5cH-1OOKMxY?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=84&#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\">El oso se arrastra<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Wgt1vdZ_YYk?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<p class=\"wp-block-paragraph\">Algunas ideas m\u00e1s sobre entrenamiento f\u00edsico para el f\u00fatbol aqu\u00ed:<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Yq0bi1EHx0g?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<p class=\"wp-block-paragraph\">Recuerda, \u00a1la mejor manera de ponerse en forma para el f\u00fatbol es jugando! Los partidos reducidos, por ejemplo, son una excelente manera de desarrollar velocidad y una condici\u00f3n f\u00edsica espec\u00edfica para el f\u00fatbol.<\/p>","protected":false},"excerpt":{"rendered":"<p>Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (&#8220;programme&#8221; 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 season compared to during the [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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":[784152946,1134],"class_list":["post-13615","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-fitness","tag-football"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - 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\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! 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