{"id":13639,"date":"2022-10-05T05:43:00","date_gmt":"2022-10-05T05:43:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13639"},"modified":"2023-10-04T19:38:13","modified_gmt":"2023-10-04T19:38:13","slug":"ejercicios-de-calentamiento-para-futbol-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/","title":{"rendered":"Football (Soccer) Warm Up Drills .pdf [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Como todos sabemos a estas alturas, el calentamiento es importante para mitigar el riesgo de lesiones y optimizar el rendimiento. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, preparar un calentamiento para f\u00fatbol en el momento puede ser complicado, y muchos jugadores terminan disparando al portero para calentar. En esta publicaci\u00f3n, veremos algunas posibles rutinas de calentamiento.<\/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<ul class=\"wp-block-list\">\n<li><strong>Ejercicios de calentamiento individual de f\u00fatbol <\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Tiempo\/Repeticiones<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Trote ligero y constante<\/td><td>5 minutos<\/td><td>1<\/td><\/tr><tr><td>C\u00edrculos de cadera<\/td><td>10 en cada direcci\u00f3n<\/td><td>2<\/td><\/tr><tr><td>Flexi\u00f3n de los dedos del pie y puntos<\/td><td>10 cada pie<\/td><td>1<\/td><\/tr><tr><td>C\u00edrculos con los tobillos<\/td><td>5 cada pie<\/td><td>1<\/td><\/tr><tr><td>\u201cCalentamiento de cadera \u201dsobre la puerta\u201d<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>Hacia atr\u00e1s sobre la puerta<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>50% m\u00e1ximo de \u201csprints\u201d <\/td><td>10 segundos. Descanso 20 segundos.<\/td><td>5<\/td><\/tr><tr><td>Balanceos ligeros de piernas hacia adelante\/atr\u00e1s<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>Balanceos ligeros de piernas de lado a lado<\/td><td>10 por cada pierna<\/td><td>1<\/td><\/tr><tr><td>Estocadas caminando<\/td><td>20<\/td><td>1<\/td><\/tr><tr><td>Carreras en diagonal de 10 m (trazar un cuadrado)<\/td><td>6 carreras<\/td><td>4<\/td><\/tr><tr><td>Rodillas altas <\/td><td>20 m\/20 segundos<\/td><td>2<\/td><\/tr><tr><td>Patadas en el trasero<\/td><td>20 m\/20 segundos<\/td><td>2<\/td><\/tr><tr><td>C\u00edrculos con los brazos<\/td><td>10 cada brazo<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal es a\u00f1adir algunos ejercicios con el bal\u00f3n, entre ellos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sprints de 10 m hasta un cono con el bal\u00f3n. Gira y regresa al inicio. Repite de 3 a 5 veces. <\/li>\n\n\n\n<li>Usa un cono para representar a un jugador. Esquiva el cono como si te enfrentaras a un jugador antes de disparar a la porter\u00eda o dar la vuelta y esquivar el cono en la direcci\u00f3n opuesta. <\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calentamiento espec\u00edfico para equipos de f\u00fatbol<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td>Repeticiones\/Tiempo<\/td><td>Repeticiones<\/td><\/tr><tr><td>Trote ligero y constante <\/td><td>5 minutos<\/td><td><\/td><\/tr><tr><td>Rodillas altas <\/td><td>20 segundos<\/td><td>2<\/td><\/tr><tr><td>Patadas en el trasero <\/td><td>20 segundos<\/td><td>2<\/td><\/tr><tr><td>Caminar de puntillas<\/td><td>20 metros<\/td><td>1<\/td><\/tr><tr><td>Sentadillas de sumo <\/td><td>15<\/td><td>1<\/td><\/tr><tr><td>Abridores de cadera sobre la puerta<\/td><td>10 por lado<\/td><td>1<\/td><\/tr><tr><td>80% corre con el bal\u00f3n*<\/td><td>20 metros<\/td><td>5<\/td><\/tr><tr><td>1 toque pasando el pie izquierdo y luego el derecho**<\/td><td>1 minuto<\/td><td>3<\/td><\/tr><tr><td>Estocadas multidireccionales <\/td><td>10<\/td><td>1<\/td><\/tr><tr><td>Estocadas inversas<\/td><td>5 por pierna<\/td><td>1<\/td><\/tr><tr><td>Saltos encogidos<\/td><td>4<\/td><td>1<\/td><\/tr><tr><td>Correr en el lugar (esfuerzo 100%)<\/td><td>10 segundos<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*correr hasta el cono, rodearlo y regresar x 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Hagan esto en parejas o tr\u00edos. Realicen balanceos de piernas ligeros o sentadillas durante 30 segundos entre series de 1 minuto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>La paradoja de la temperatura<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos pueden producir m\u00e1s fuerza y potencia a una temperatura ligeramente m\u00e1s alta que la &quot;normal&quot; (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x\">referencia 1<\/a>, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1600-0838.2004.00349.x\">referencia 2<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos calientes tambi\u00e9n tienen muchas menos probabilidades de lesionarse. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, cuanto m\u00e1s alta sea la temperatura central de una persona, m\u00e1s probabilidades hay de que se deshidrate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La resistencia tambi\u00e9n puede verse afectada por temperaturas centrales elevadas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantente hidratado durante tu calentamiento con una bebida de glucosa\/maltodextrina con electrolitos. <\/li>\n\n\n\n<li>Mant\u00e9ngase &#039;moderadamente c\u00e1lido&#039; despu\u00e9s del calentamiento, para que su cuerpo no est\u00e9 fr\u00edo nuevamente cuando comience el partido (use un ch\u00e1ndal si puede).<\/li>\n\n\n\n<li>Enfriar la cara o las palmas de las manos es la forma m\u00e1s r\u00e1pida de reducir la temperatura corporal central*<\/li>\n\n\n\n<li>S\u00e9cate el sudor inmediatamente despu\u00e9s del calentamiento. Si te sientas a charlar antes del partido, etc., el sudor fr\u00edo te enfriar\u00e1 el cuerpo r\u00e1pidamente.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Las plantas de los pies, la cara y las palmas de las manos se llaman \u201clas <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/glabrous-skin\">Piel glabra<\/a>\u201d&quot; y puede reducir r\u00e1pidamente su temperatura corporal central aplicando una compresa fr\u00eda o una bolsa de hielo en las palmas de las manos y\/o la cara.<\/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\"><strong>Descargue el PDF del calentamiento 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\/individual-football-soccer-warm-up.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Haz clic para acceder a individual-football-soccer-warm-up.pdf<\/a><\/p>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look [&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":[784152946,1134,1693,304029],"class_list":["post-13639","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-fitness","tag-football","tag-soccer","tag-warm-up"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Football (Soccer) Warm Up Drills .pdf [2023] - 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\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. 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It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-05T05:43:00+00:00","article_modified_time":"2023-10-04T19:38:13+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Football (Soccer) Warm Up Drills .pdf [2023]","datePublished":"2022-10-05T05:43:00+00:00","dateModified":"2023-10-04T19:38:13+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"},"wordCount":482,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","football","soccer","warm up"],"articleSection":["Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","name":"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; 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It can be applied to most sports though, including MMA. I've found most coaches to be pretty old school - generally angry w*nkers with no ability to coach players on the football pitch, other than to shout vague\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\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":12856,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/21\/programa-de-entrenamiento-de-velocidad-pdf-2022\/","url_meta":{"origin":13639,"position":1},"title":"Sprint Training Program .pdf  [2025]","author":"Dave","date":"febrero 21, 2022","format":false,"excerpt":"There's a link to the sprint training .pdf near the bottom of the post Sprint training isn't just as easy as running 100m a few times. It can get really technical. The type of training you should do, will depend on the equipment you have available. Here's some ideas to\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\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","url_meta":{"origin":13639,"position":2},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"octubre 23, 2022","format":false,"excerpt":"Football is a demanding sport that requires endurance, power and agility. 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":2829,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/04\/03\/nutricion-deportiva-para-futbol-pdf\/","url_meta":{"origin":13639,"position":3},"title":"Nutrici\u00f3n deportiva para f\u00fatbol (pdf)","author":"Dave","date":"abril 3, 2015","format":false,"excerpt":"Today I did the washing and the hoovering, then this ebook: Click link to download --->\u00a0Sports_Nutrition_for_Football_1-4 available on Kindle here","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"sports nutrition pdf","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/04\/sportsnutrition.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12716,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/ejercicios-sencillos-para-que-los-jugadores-de-futbol-aumenten-la-velocidad-y-disminuyan-el-riesgo-de-lesiones\/","url_meta":{"origin":13639,"position":4},"title":"Ejercicios sencillos para que los futbolistas aumenten la velocidad y disminuyan el riesgo de lesiones","author":"Dave","date":"febrero 6, 2022","format":false,"excerpt":"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're a pro player, this isn't going to happen. 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