{"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-condicionamento-fisico-para-futebol-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/23\/pdf-de-condicionamento-fisico-para-futebol-2022\/","title":{"rendered":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">O futebol \u00e9 um esporte exigente que requer resist\u00eancia, for\u00e7a e agilidade. E muita t\u00e9cnica e habilidade!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Idealmente, um programa de condicionamento f\u00edsico ou de prepara\u00e7\u00e3o f\u00edsica (ali\u00e1s, &quot;programa&quot; \u00e9 a grafia correta no Reino Unido) deve ser periodizado, e o volume e a intensidade devem ser significativamente diferentes durante a pr\u00e9-temporada em compara\u00e7\u00e3o com a temporada de futebol. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cada programa de exerc\u00edcios deve ser espec\u00edfico para uma posi\u00e7\u00e3o e um jogador. Um meio-campista, por exemplo, precisa de mais resist\u00eancia do que um... <a href=\"https:\/\/www.networldsports.com\/buyers-guides\/goalie-glove-size-guide\">goleiro<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O programa apresentado aqui \u00e9 um programa de condicionamento f\u00edsico geral. Ele pode ser adaptado \u00e0 sua rotina, levando em considera\u00e7\u00e3o seus pontos fortes e fracos.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Voc\u00ea deve procurar construir uma &quot;base de condicionamento f\u00edsico&quot; \u2013 com corridas de dist\u00e2ncia mais longa e lenta para aumentar seu VO2 m\u00e1ximo na pr\u00e9-temporada, antes de fazer exerc\u00edcios espec\u00edficos de velocidade, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aquecimento<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sempre fa\u00e7a um aquecimento \u2013 por exemplo, de 5 a 10 minutos de exerc\u00edcios cardiovasculares de intensidade moderada e alguns alongamentos din\u00e2micos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em seguida, refresque-se com uma corrida leve ou caminhada e mais alongamentos, incluindo alongamentos est\u00e1ticos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intervalos Tabata<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma das maneiras mais r\u00e1pidas e eficazes de melhorar seu condicionamento f\u00edsico geral no futebol \u00e9 incluir v\u00e1rios intervalos de Tabata em sua rotina semanal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os intervalos Tabata podem ser feitos como sprints ou em uma bicicleta ergom\u00e9trica (de prefer\u00eancia uma bicicleta ergom\u00e9trica com suspens\u00e3o a ar).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Tempo<\/strong><\/td><td><strong>Descansar<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Esfor\u00e7o Sprints 100%<\/td><td>20<\/td><td>10<\/td><td>8<\/td><\/tr><tr><td>Descanse por 2 minutos e repita.<\/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\">Treinos na academia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Supino com barra*<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Flex\u00f5es pliom\u00e9tricas<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Arremessos de bola medicinal por cima da cabe\u00e7a<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Arremessos de bola medicinal<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Flex\u00f5es de queixo<\/td><td>10 (ou no m\u00e1ximo)<\/td><td>2<\/td><\/tr><tr><td>Afundos multidirecionais<\/td><td>12 (total)<\/td><td>2<\/td><\/tr><tr><td>Saltos pliom\u00e9tricos rotativos<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>A banda resistiu a andar para tr\u00e1s.<\/td><td>20m<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Se voc\u00ea tiver algum problema no ombro, considere substituir o supino com barra tradicional pelo supino no ch\u00e3o, seja com barra, halteres ou kettlebell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcios<\/strong>se<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>agachamento frontal com barra<\/td><td>8<\/td><td>4<\/td><\/tr><tr><td>Saltos de profundidade<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Ponte de gl\u00fateos com barra<\/td><td>8<\/td><td>2<\/td><\/tr><tr><td>Remada com um bra\u00e7o<\/td><td>10 por bra\u00e7o<\/td><td>2<\/td><\/tr><tr><td>Cortes de madeira de cabo<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de perna na barra fixa<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Posi\u00e7\u00e3o de prancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Eleva\u00e7\u00f5es tibiais<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Agachamentos com apoio de faixa el\u00e1stica*<\/td><td>10 (total)<\/td><td>2<\/td><\/tr><tr><td>A banda resistiu a caminhar de lado.<\/td><td>15 segundos em cada dire\u00e7\u00e3o<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Saltos com barra hexagonal<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Imprensa Pallof<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Pux\u00f5es altos<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Arremessos de bola medicinal<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Arremessos obl\u00edquos com bola medicinal<\/td><td>8 jogadores de cada lado<\/td><td>2<\/td><\/tr><tr><td>Saltos Laterais \u2013 Patinadores de Velocidade<\/td><td>6 jogadores de cada lado<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Flex\u00e3o n\u00f3rdica de isquiotibiais<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00e3o de panturrilha com uma perna s\u00f3<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es dorsais<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Flex\u00e3o de quadril com cabo**<\/td><td>10 por perna<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Baixe o PDF aqui:<\/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\">Click to access 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\">*Agachamentos com faixa el\u00e1stica \u2013 estes exerc\u00edcios s\u00e3o \u00f3timos para melhorar sua capacidade de desacelerar e mudar de dire\u00e7\u00e3o. Voc\u00ea deve fixar a faixa el\u00e1stica \u00e0 sua frente e ela deve pux\u00e1-lo para a frente. Em seguida, controle a descida e impulsione-se para cima, retornando \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eleva\u00e7\u00f5es tibiais tamb\u00e9m ajudam na descompress\u00e3o e protegem os joelhos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">** Flex\u00e3o de quadril resistida \u2013 feita em alta velocidade, \u00e9 \u00f3tima para corrida. Voc\u00ea pode fazer isso com uma caneleira ou com o p\u00e9 na al\u00e7a de um kettlebell (mas por sua conta e risco!).<\/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\/UoIJYI2mI34?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\">Eleva\u00e7\u00f5es tibiais:<\/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\/FU2dPRmGwfA?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\">Caminhadas para Tr\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\" 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=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<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\">Treinamento f\u00edsico em campo de futebol<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Equipamento necess\u00e1rio:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cones, escada de agilidade, pequenos obst\u00e1culos de velocidade, faixa de resist\u00eancia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Execute os exerc\u00edcios em circuito com 30 segundos a 1 minuto de descanso entre cada esta\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Execute cada exerc\u00edcio durante 1 minuto. <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Corrida de costas de 20 metros, giro e salto para a frente de 10 metros.<\/li>\n\n\n\n<li>Afundos <\/li>\n\n\n\n<li>Corridas em zigue-zague entre cones<\/li>\n\n\n\n<li>Corrida de 10 metros e 3 saltos sobre barreiras de velocidade.<\/li>\n\n\n\n<li>Flex\u00f5es<\/li>\n\n\n\n<li>Patinadores de velocidade*<\/li>\n\n\n\n<li>saltos verticais<\/li>\n\n\n\n<li>Press\u00e3o com faixa de resist\u00eancia**<\/li>\n\n\n\n<li>agachamentos hindus<\/li>\n\n\n\n<li>Urso rasteja<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Este circuito causar\u00e1 bastante \u00e1cido l\u00e1tico e dores musculares na primeira vez que voc\u00ea o fizer. Se esta for a sua primeira vez, repita o circuito apenas uma vez. Repita at\u00e9 3 vezes conforme sua condi\u00e7\u00e3o f\u00edsica melhorar.<\/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 velocidade<\/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\/KOTEyGY93OY?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=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\">**Exerc\u00edcio de press\u00e3o com faixa el\u00e1stica**<\/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\/5cH-1OOKMxY?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=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\">Urso rasteja<\/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\/Wgt1vdZ_YYk?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<p class=\"wp-block-paragraph\">Aqui est\u00e3o mais algumas ideias sobre treinamento f\u00edsico para futebol:<\/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\/Yq0bi1EHx0g?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<p class=\"wp-block-paragraph\">Lembre-se: a melhor maneira de entrar em forma para o futebol \u00e9 jogando futebol! Jogos em campo reduzido, por exemplo, s\u00e3o uma \u00f3tima maneira de desenvolver velocidade e condicionamento f\u00edsico espec\u00edfico para o futebol.<\/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,"_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 v27.7 - 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\/pt\/2022\/10\/23\/pdf-de-condicionamento-fisico-para-futebol-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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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