{"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":"","_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\/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. 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;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/05\/exercicios-de-aquecimento-de-futebol-pdf\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-05T05:43:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-04T19:38:13+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/05\/exercicios-de-aquecimento-de-futebol-pdf\/","og_locale":"pt_PT","og_type":"article","og_title":"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"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;]","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; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2022-10-05T05:43:00+00:00","dateModified":"2023-10-04T19:38:13+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Football (Soccer) Warm Up Drills .pdf [2023]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3xZ","jetpack-related-posts":[{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/17\/visao-geral-da-ciencia-do-esporte-aplicada-ao-futebol\/","url_meta":{"origin":13639,"position":0},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"Dezembro 17, 2020","format":false,"excerpt":"I've made a quick video regarding sport science for football or soccer. 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":"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":1},"title":"Sprint Training Program .pdf  [2025]","author":"Dave","date":"Fevereiro 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":"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":2},"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":2829,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/04\/03\/nutricao-esportiva-para-futebol-pdf\/","url_meta":{"origin":13639,"position":3},"title":"Nutri\u00e7\u00e3o Esportiva para Futebol (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":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"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\/pt\/2022\/02\/06\/exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes\/","url_meta":{"origin":13639,"position":4},"title":"Exerc\u00edcios simples para jogadores de futebol aumentarem a velocidade e diminu\u00edrem o risco de les\u00f5es.","author":"Dave","date":"Fevereiro 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. So you have two options\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\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":5156,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/06\/27\/condicionamento-fisico-para-paintball\/","url_meta":{"origin":13639,"position":5},"title":"Strength &amp; Conditioning for Paintball [2023]","author":"Dave","date":"Junho 27, 2016","format":false,"excerpt":"Fitness for Paintball Playing paintball is great for your health. Running, jumping, climbing, crawling and getting your heart rate up and socialising are all solid benefits for you. Once you get serious about playing paintball, you'll see how fitness plays a key role in how well you can play. If\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\/img7JOp1d9M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13639","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=13639"}],"version-history":[{"count":22,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13639\/revisions"}],"predecessor-version":[{"id":14214,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13639\/revisions\/14214"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}