{"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":"exercicios-de-aquecimento-de-futebol-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/05\/exercicios-de-aquecimento-de-futebol-pdf\/","title":{"rendered":"Football (Soccer) Warm Up Drills .pdf [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Como todos j\u00e1 sabem, o aquecimento \u00e9 importante para minimizar o risco de les\u00f5es e otimizar o desempenho. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pode ser complicado improvisar um aquecimento para o futebol, e muitos jogadores acabam chutando a bola em dire\u00e7\u00e3o ao goleiro para se aquecerem. Neste post, vamos analisar algumas poss\u00edveis rotinas de aquecimento.<\/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>Exerc\u00edcios individuais de aquecimento no futebol <\/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>Exerc\u00edcio<\/strong><\/td><td><strong>Tempo\/Repeti\u00e7\u00f5es<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>corrida leve e constante<\/td><td>5 minutos<\/td><td>1<\/td><\/tr><tr><td>C\u00edrculos do quadril<\/td><td>10 em cada dire\u00e7\u00e3o<\/td><td>2<\/td><\/tr><tr><td>Flex\u00e3o e pontas dos dedos<\/td><td>10 por p\u00e9<\/td><td>1<\/td><\/tr><tr><td>c\u00edrculos no tornozelo<\/td><td>5 por p\u00e9<\/td><td>1<\/td><\/tr><tr><td>\u201cAquecimento de quadril \u201dsobre o port\u00e3o\u201d<\/td><td>10 cada perna<\/td><td>1<\/td><\/tr><tr><td>De costas, por cima do port\u00e3o.<\/td><td>10 cada perna<\/td><td>1<\/td><\/tr><tr><td>50% m\u00e1ximo de &quot;sprints&quot;\u201c <\/td><td>10 segundos. Descanse 20 segundos.<\/td><td>5<\/td><\/tr><tr><td>Balan\u00e7os leves da perna para frente\/para tr\u00e1s<\/td><td>10 cada perna<\/td><td>1<\/td><\/tr><tr><td>A perna leve balan\u00e7a de um lado para o outro.<\/td><td>10 cada perna<\/td><td>1<\/td><\/tr><tr><td>Passadas em caminhada<\/td><td>20<\/td><td>1<\/td><\/tr><tr><td>Corredores diagonais de 10m (desenhe um quadrado)<\/td><td>6 corridas<\/td><td>4<\/td><\/tr><tr><td>Joelhos altos <\/td><td>20 minutos\/20 segundos<\/td><td>2<\/td><\/tr><tr><td>Chutes na bunda<\/td><td>20 minutos\/20 segundos<\/td><td>2<\/td><\/tr><tr><td>c\u00edrculos com os bra\u00e7os<\/td><td>10 de cada bra\u00e7o<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Idealmente, inclua alguns exerc\u00edcios com a bola, incluindo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Corrida de 10 metros at\u00e9 um cone, com a bola. Vire e volte ao ponto de partida. Repita de 3 a 5 vezes. <\/li>\n\n\n\n<li>Use um cone para representar um jogador. Desvie do cone como se fosse driblar um advers\u00e1rio antes de chutar a gol ou virar e, em seguida, desviar do cone na dire\u00e7\u00e3o oposta. <\/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>Aquecimento espec\u00edfico para equipes de futebol<\/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>Exerc\u00edcio<\/strong><\/td><td>Repeti\u00e7\u00f5es\/Tempo<\/td><td>Repeti\u00e7\u00f5es<\/td><\/tr><tr><td>corrida leve e constante <\/td><td>5 minutos<\/td><td><\/td><\/tr><tr><td>Joelhos altos <\/td><td>20 segundos<\/td><td>2<\/td><\/tr><tr><td>Chutes na bunda <\/td><td>20 segundos<\/td><td>2<\/td><\/tr><tr><td>Andar na ponta dos p\u00e9s<\/td><td>20m<\/td><td>1<\/td><\/tr><tr><td>agachamentos de sum\u00f4 <\/td><td>15<\/td><td>1<\/td><\/tr><tr><td>Abridores de quadril sobre o port\u00e3o<\/td><td>10 por lado<\/td><td>1<\/td><\/tr><tr><td>80% corre com a bola*<\/td><td>20m<\/td><td>5<\/td><\/tr><tr><td>Passe de um toque com o p\u00e9 esquerdo e depois com o direito**<\/td><td>1 min<\/td><td>3<\/td><\/tr><tr><td>afundos multidirecionais <\/td><td>10<\/td><td>1<\/td><\/tr><tr><td>afundos reversos<\/td><td>5 por perna<\/td><td>1<\/td><\/tr><tr><td>saltos com os joelhos no ch\u00e3o<\/td><td>4<\/td><td>1<\/td><\/tr><tr><td>Corrida no mesmo local (esfor\u00e7o 100%)<\/td><td>10 segundos<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Corrida at\u00e9 o cone, contorne o cone e volte x 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Fa\u00e7a este exerc\u00edcio em duplas ou trios. Realize balan\u00e7os de perna leves ou agachamentos por 30 segundos entre as s\u00e9ries de 1 minuto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>O Paradoxo da Temperatura<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os m\u00fasculos podem produzir mais for\u00e7a e pot\u00eancia a uma temperatura ligeiramente superior \u00e0 &#039;normal&#039; (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x\">refer\u00eancia 1<\/a>, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1600-0838.2004.00349.x\">refer\u00eancia 2<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00fasculos aquecidos tamb\u00e9m s\u00e3o muito menos propensos a les\u00f5es. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, quanto mais alta a temperatura corporal de uma pessoa, maior a probabilidade de ela ficar desidratada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A resist\u00eancia tamb\u00e9m pode ser prejudicada por altas temperaturas internas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantenha-se hidratado durante o aquecimento com uma bebida de glicose\/maltodextrina com eletr\u00f3litos. <\/li>\n\n\n\n<li>Mantenha-se &quot;moderadamente aquecido&quot; ap\u00f3s o aquecimento, para que seu corpo n\u00e3o esfrie novamente quando a partida come\u00e7ar (use um agasalho, se poss\u00edvel).<\/li>\n\n\n\n<li>Resfriar o rosto ou as palmas das m\u00e3os \u00e9 a maneira mais r\u00e1pida de reduzir a temperatura corporal central*.<\/li>\n\n\n\n<li>Seque imediatamente qualquer suor ap\u00f3s o aquecimento. Se voc\u00ea se sentar para uma conversa antes da partida, por exemplo, o suor frio far\u00e1 com que seu corpo esfrie rapidamente.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*As solas dos p\u00e9s, o rosto e as palmas das m\u00e3os s\u00e3o chamados de \u201cas <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/glabrous-skin\">Pele glabra<\/a>\u201dE voc\u00ea pode reduzir rapidamente a temperatura corporal aplicando uma compressa fria ou bolsa de gelo nas palmas das m\u00e3os e\/ou no rosto.<\/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>Baixe o PDF de aquecimento 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\/individual-football-soccer-warm-up.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Click to access 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":"","_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":[784152946,1134,1693,304029],"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 v28.3 - 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\/pt\/2022\/10\/05\/exercicios-de-aquecimento-de-futebol-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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\/pt\/2022\/10\/05\/exercicios-de-aquecimento-de-futebol-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","Tempo estimado de leitura":"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":"pt-PT","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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Football Stretching [.pdf]","author":"Dave","date":"Junho 25, 2026","format":false,"excerpt":"Aquecimento e Alongamento no Futebol - Postagem Completa no Blog Aquecimento, Alongamento e Preven\u00e7\u00e3o de Les\u00f5es no Futebol: O Que Realmente Funciona A maioria dos times ainda se aquece da maneira errada. 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":11859,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/17\/visao-geral-da-ciencia-do-esporte-aplicada-ao-futebol\/","url_meta":{"origin":13639,"position":1},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"Dezembro 17, 2020","format":false,"excerpt":"Fiz um v\u00eddeo r\u00e1pido sobre ci\u00eancia do esporte aplicada ao futebol. Mas os conceitos podem ser aplicados \u00e0 maioria dos esportes, incluindo MMA. Percebi que a maioria dos treinadores \u00e9 bem antiquada \u2013 geralmente uns babacas raivosos sem a menor capacidade de treinar jogadores em campo, a n\u00e3o ser gritando frases vagas\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\/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\/pt\/2022\/02\/21\/programa-de-treinamento-de-sprint-em-pdf-2022\/","url_meta":{"origin":13639,"position":2},"title":"Sprint Training Program .pdf  [2025]","author":"Dave","date":"Fevereiro 21, 2022","format":false,"excerpt":"H\u00e1 um link para o PDF de treinamento de velocidade perto do final da postagem. O treinamento de velocidade n\u00e3o \u00e9 t\u00e3o simples quanto correr 100 metros algumas vezes. Pode se tornar algo bem t\u00e9cnico. O tipo de treinamento que voc\u00ea deve fazer depender\u00e1 do equipamento que voc\u00ea tem dispon\u00edvel. Aqui est\u00e3o algumas ideias para\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\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/23\/pdf-de-condicionamento-fisico-para-futebol-2022\/","url_meta":{"origin":13639,"position":3},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"Outubro 23, 2022","format":false,"excerpt":"O futebol \u00e9 um esporte exigente que requer resist\u00eancia, for\u00e7a e agilidade. E muita t\u00e9cnica e habilidade! 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