{"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":"exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes\/","title":{"rendered":"Exerc\u00edcios simples para jogadores de futebol aumentarem a velocidade e diminu\u00edrem o risco de les\u00f5es."},"content":{"rendered":"<p class=\"wp-block-paragraph\">Num mundo ideal (ser\u00e1 que existe um no universo?), cada jogador teria um preparador f\u00edsico profissional que pudesse ensin\u00e1-lo a executar levantamentos ol\u00edmpicos e exerc\u00edcios pliom\u00e9tricos de forma segura e eficaz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A menos que voc\u00ea seja um jogador profissional, isso n\u00e3o vai acontecer. Portanto, voc\u00ea tem duas op\u00e7\u00f5es: fazer os exerc\u00edcios mesmo assim e correr o risco de se lesionar, ou simplesmente continuar com os exerc\u00edcios padr\u00e3o de jogador de futebol, como flex\u00f5es, abdominais e corrida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existe outra op\u00e7\u00e3o: fa\u00e7a estes exerc\u00edcios intensos listados abaixo para ganhar velocidade e minimizar o risco de les\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipamento necess\u00e1rio:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Faixa el\u00e1stica de resist\u00eancia (longa em formato de la\u00e7o ou com al\u00e7as)<\/li><li>Kettlebell de pl\u00e1stico de 6 kg ou mini faixa de resist\u00eancia<\/li><li>Um sof\u00e1 ou poltrona<\/li><li>Bola de estabilidade<\/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>Aviso \u2013 pratique exerc\u00edcios por sua conta e risco.<\/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\">Faixa de resist\u00eancia para empurrar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao correr, voc\u00ea estende e flexiona as pernas e os quadris.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os levantamentos ol\u00edmpicos s\u00e3o usados por atletas profissionais (geralmente) para desenvolver quadris e quadr\u00edceps explosivos, r\u00e1pidos e potentes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o tem acesso a uma barra ol\u00edmpica, as faixas de resist\u00eancia s\u00e3o t\u00e3o boas quanto \u2013 pelo menos, pode-se argumentar que s\u00e3o at\u00e9 melhores. Alguns podem dizer que s\u00e3o at\u00e9 melhores devido ao &quot;aumento progressivo da for\u00e7a&quot; que desenvolvem (isso se refere ao fato de as faixas oferecerem mais resist\u00eancia \u00e0 medida que s\u00e3o alongadas).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma rotina de exerc\u00edcios simples para desenvolver a explos\u00e3o dos quadris \u00e9:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eleva\u00e7\u00f5es com faixa el\u00e1stica (Thrusters) x 6 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seguido por 4 saltos verticais<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tente fazer os thrusters (mostrados abaixo) o mais r\u00e1pido poss\u00edvel, sem pausa entre o agachamento e o supino.<\/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=pt-PT&#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\">Os levantamentos altos, seja com barra ou faixa el\u00e1stica, tamb\u00e9m s\u00e3o excelentes e simples exerc\u00edcios para aumentar a pot\u00eancia e a velocidade de extens\u00e3o do quadril.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certifique-se de flexionar as pernas no in\u00edcio do movimento de puxada alta \u2013 a maioria das demonstra\u00e7\u00f5es no YouTube mostra apenas remadas verticais, em vez de puxadas altas no estilo correto do levantamento 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=pt-PT&#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\">Fortalecimento dos flexores do quadril<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Correr envolve extens\u00e3o e flex\u00e3o do quadril.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma \u00f3tima maneira de fortalecer os quadris tamb\u00e9m \u00e9 com uma faixa el\u00e1stica \u2013 mas voc\u00ea precisar\u00e1 prender uma das extremidades da faixa em algu\u00e9m ou em algum lugar e precisar\u00e1 de uma tornozeleira.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma \u00e2ncora de porta funciona muito bem, basta impulsionar o joelho para cima de forma explosiva como se voc\u00ea fosse um lutador de MMA ou boxe tailand\u00eas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o tiver uma faixa el\u00e1stica, tamb\u00e9m pode usar uma caneleira. Eu tamb\u00e9m j\u00e1 usei um kettlebell de pl\u00e1stico de 6 kg \u2013 basta colocar os dedos dos p\u00e9s na al\u00e7a (por sua conta e risco).<\/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\">Fortalecimento do m\u00fasculo tibial anterior<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os m\u00fasculos da parte frontal da canela s\u00e3o importantes para a desacelera\u00e7\u00e3o, mudan\u00e7a de dire\u00e7\u00e3o e eleva\u00e7\u00e3o dos dedos dos p\u00e9s (dorsiflex\u00e3o).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode fortalecer esse m\u00fasculo diretamente com um dispositivo chamado &quot;p\u00e9 de macaco&quot;, que permite prender pesos ao p\u00e9 usando resist\u00eancia manual (fornecendo resist\u00eancia com a m\u00e3o), ou, por sua conta e risco, fazer como eu e colocar os dedos do p\u00e9 na al\u00e7a de um kettlebell de pl\u00e1stico leve. <\/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\/pt\/2022\/02\/06\/exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes\/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>apontar os dedos dos p\u00e9s para cima e para baixo<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Os p\u00e9s de macaco (o kit de levantamento de peso, n\u00e3o os p\u00e9s de macaco em si) s\u00e3o caros; em vez disso, voc\u00ea pode usar uma mini faixa de resist\u00eancia de TPE ou l\u00e1tex para prender um haltere ao seu p\u00e9:<\/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=pt-PT&#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\">Fortalecimento e alongamento dos m\u00fasculos isquiotibiais<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para aumentar a velocidade e minimizar o risco de les\u00f5es, voc\u00ea precisar\u00e1 fortalecer e alongar os m\u00fasculos isquiotibiais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aque\u00e7a-se o m\u00e1ximo poss\u00edvel (eu alongo os m\u00fasculos posteriores da coxa no banho) e mantenha cada alongamento por 30 segundos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adicione tamb\u00e9m alguns alongamentos din\u00e2micos e bal\u00edsticos, e certifique-se de estar aquecido(a) \u2013 balan\u00e7ar as pernas \u00e9 um exerc\u00edcio simples e eficaz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para fortalecer os m\u00fasculos isquiotibiais, os exerc\u00edcios de rolamento com bola de estabilidade s\u00e3o \u00f3timos:<\/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=pt-PT&#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\">Os exerc\u00edcios n\u00f3rdicos de flex\u00e3o de isquiotibiais tamb\u00e9m s\u00e3o muito eficazes, mas bastante dif\u00edceis e avan\u00e7ados. Voc\u00ea pode experiment\u00e1-los com a ajuda de um parceiro no in\u00edcio. Eu costumo colocar os p\u00e9s embaixo do sof\u00e1 para faz\u00ea-los.<\/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=pt-PT&#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\">Fortalecimento e alongamento da panturrilha<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os m\u00fasculos da panturrilha s\u00e3o cruciais durante corridas de velocidade \u2013 e tamb\u00e9m s\u00e3o suscet\u00edveis a les\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use o rolo de espuma e fa\u00e7a alongamentos diariamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma maneira simples de melhorar a for\u00e7a da panturrilha \u00e9 se apoiar em algo e fazer eleva\u00e7\u00f5es de panturrilha com uma perna s\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s o aquecimento, voc\u00ea pode tentar fazer essas eleva\u00e7\u00f5es de panturrilha de forma explosiva\/r\u00e1pida na fase ascendente do movimento.<\/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\">Cad\u00eancia do bra\u00e7o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Com um par de halteres de 2 kg ou 1 kg, pratique o movimento dos bra\u00e7os envolvido na corrida de velocidade, o mais r\u00e1pido poss\u00edvel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tente fazer tr\u00eas sprints de 20 segundos, com 20 segundos de descanso entre as s\u00e9ries.<\/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\">Cad\u00eancia dos p\u00e9s<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existem muitas maneiras de aumentar a velocidade dos p\u00e9s (ou cad\u00eancia), e a maneira mais f\u00e1cil e eficaz que encontrei \u00e9 o treinamento de sobrevelocidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Corra em uma leve descida ou em uma ladeira, para ser obrigado a levantar os p\u00e9s o mais r\u00e1pido poss\u00edvel. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ou<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use duas faixas de resist\u00eancia ou um el\u00e1stico com um ponto de ancoragem ou com um parceiro, e deixe que o el\u00e1stico ou a corda puxe voc\u00ea para a frente para aumentar a velocidade. Tome cuidado para n\u00e3o esbarrar no seu parceiro ou no ponto de ancoragem.<\/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 Treinamento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tr\u00eas vezes por semana, em casa:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Flex\u00f5es n\u00f3rdicas ou extens\u00f5es de isquiotibiais com bola de estabilidade \u2013 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li><li>Fortalecimento do flexor do quadril \u2013 3 s\u00e9ries de joelhos por perna \u2013 6 repeti\u00e7\u00f5es (execute em alta velocidade)<\/li><li>Puxadas altas ou thrusters com faixas de resist\u00eancia \u2013 3 s\u00e9ries de 10 repeti\u00e7\u00f5es (execute em alta velocidade, com resist\u00eancia relativamente leve)<\/li><li>Eleva\u00e7\u00e3o de panturrilha com uma perna s\u00f3 \u2013 2 s\u00e9ries de 8 repeti\u00e7\u00f5es \u2013 fa\u00e7a a primeira s\u00e9rie lenta e controlada e as duas \u00faltimas s\u00e9ries em alta velocidade.<\/li><li>Fortalecimento do tibial anterior: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es em cada perna.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esticar:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>m\u00fasculos isquiotibiais<\/li><li>Flexores do quadril<\/li><li>Bezerros<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sess\u00e3o de corrida<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Corridas de velocidade m\u00e1xima em descida ou sprints com faixa el\u00e1stica \u2013 5 sprints de 30m com 1 minuto de descanso entre cada sprint.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Saltos verticais pliom\u00e9tricos \u2013 3 x 8<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Saltos (eu fa\u00e7o estes subindo as escadas em 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=pt-PT&#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\">Por minha conta e risco \u2013 tamb\u00e9m gosto de subir as escadas aos pulos e descer correndo. Mas, claro, com cuidado, voc\u00ea pode cair e se machucar \u2013 minhas escadas s\u00e3o acarpetadas e n\u00e3o d\u00e1 para cair de lado, ent\u00e3o n\u00e3o \u00e9 t\u00e3o arriscado.<\/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":"","_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_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":[784152946,1675],"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 v28.1 - 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\/pt\/2022\/02\/06\/exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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. 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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;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-02-06T13:20:00+00:00","article_modified_time":"2022-05-07T17:41:08+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?w=461","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/simple-exercises-for-football-players-to-increase-speed-decrease-injury-risk\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/simple-exercises-for-football-players-to-increase-speed-decrease-injury-risk\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Simple Exercises for Football Players to Increase Speed &amp; 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Eles ficam em c\u00edrculo. Fazem alongamentos est\u00e1ticos dos m\u00fasculos posteriores da coxa. Acreditam que alongar previne les\u00f5es. Todas essas tr\u00eas pr\u00e1ticas est\u00e3o ultrapassadas. A ci\u00eancia do esporte evoluiu h\u00e1 anos. O\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/23\/pdf-de-condicionamento-fisico-para-futebol-2022\/","url_meta":{"origin":12716,"position":1},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"Outubro 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":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"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\/pt\/2022\/09\/22\/programa-de-treinamento-de-forca-para-basquete-em-pdf-2022\/","url_meta":{"origin":12716,"position":2},"title":"Individual Basketball Workouts .pdf [2024]","author":"Dave","date":"Setembro 22, 2022","format":false,"excerpt":"Por Drew Griffiths (BSc, MSc) Ganhe for\u00e7a, salte mais alto e mova-se mais r\u00e1pido na quadra de basquete com este programa de treinamento de for\u00e7a para basquete. Idealmente, seu treinamento de for\u00e7a e condicionamento deve ser periodizado, com um programa de treinamento de pr\u00e9-temporada diferente, por exemplo, em compara\u00e7\u00e3o com a temporada regular. O programa apresentado aqui \u00e9 um programa geral\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":13594,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/26\/plano-de-treino-de-tenis-em-pdf-2022\/","url_meta":{"origin":12716,"position":3},"title":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc","author":"Dave","date":"Setembro 26, 2022","format":false,"excerpt":"Last updated - Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only.\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"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\/pt\/2024\/11\/01\/lista-de-equipamentos-de-ciencias-do-esporte-2024\/","url_meta":{"origin":12716,"position":4},"title":"Sport Science Equipment List [2024]","author":"Dave","date":"Novembro 1, 2024","format":false,"excerpt":"Sistemas de rastreamento GPS, como os dispositivos Viper usados pela STATSports, monitoram os movimentos dos jogadores, a dist\u00e2ncia percorrida, a velocidade e a frequ\u00eancia card\u00edaca durante treinos e partidas. Os jogadores de futebol n\u00e3o usam suti\u00e3s (bem, a maioria dos jogadores homens n\u00e3o usa), eles fazem parte de um dispositivo de rastreamento GPS: monitores de frequ\u00eancia card\u00edaca.","rel":"","context":"In \"digital-marketing\"","block_context":{"text":"digital-marketing","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/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\/pt\/2025\/02\/02\/hyrox-vs-crossfit-2025-qual-a-diferenca\/","url_meta":{"origin":12716,"position":5},"title":"HYROX vs CrossFit [2025] What&#8217;s the difference","author":"Dave","date":"Fevereiro 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. Crossfit is known for causing injuries,\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12716","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=12716"}],"version-history":[{"count":24,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12716\/revisions"}],"predecessor-version":[{"id":13239,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12716\/revisions\/13239"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=12716"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=12716"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=12716"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}