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Exemplos de exercícios de mobilidade articular
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To examine the acute effects of generic (Running Drills, RD) and specific (Small- Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61 years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external- load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’ internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load and BLc (large and small, respectively). During SSGs players covered more distance with high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large) in RD than in SSG. The production mode exerted a moderate effect on BLc while the maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion: The results of this study showed the superiority of generic over specific drills in inducing LSA related physiological responses. In this regard production RD showed the higher post- exercise BLc. Interestingly, individual peak blood-lactate responses were found after the NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical physiological diversity among the generic and specific LSA drills here considered, enable fitness trainers to modulate prescription of RD and SSG drills for LSA according to training schedule.
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A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Foam roller
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A evidência apresentada sugere que a variação é um componente necessário do planejamento efetivo do treinamento. Apoiando essa perspectiva, outras pesquisas sugerem que a monotonia de treinamento elevado - que pode ser amplamente percebida como uma falta de variação20 - leva a uma maior incidência de síndromes de overtraining21, um mau desempenho e freqüência de infecções banais.22 Inversamente, as reduções na monotonia têm Tem sido associada a uma maior incidência de melhor desempenho pessoal 22, e os índices de monotonia têm sido defendidos como ferramentas benéficas de treinamento-regulação na elite rowing23 e no sprint24.
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Este trabalho tem por objetivo demonstrar a atividade da articulação do joelho e uma de suas possíveis patologias, mostrando também que a atividade física no meio líquido pode ser de grande ajuda no tratamento, alongamento e fortalecimento, principalmente em água profunda (deep water). As superfícies articulares do fêmur e da tíbia na articulação do joelho são compostas de cartilagem. A superfície anterior do fêmur também se articula com a patela.
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To examine the acute effects of generic (Running Drills, RD) and specific (Small- Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61 years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external- load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’ internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load and BLc (large and small, respectively). During SSGs players covered more distance with high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large) in RD than in SSG. The production mode exerted a moderate effect on BLc while the maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion: The results of this study showed the superiority of generic over specific drills in inducing LSA related physiological responses. In this regard production RD showed the higher post- exercise BLc. Interestingly, individual peak blood-lactate responses were found after the NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical physiological diversity among the generic and specific LSA drills here considered, enable fitness trainers to modulate prescription of RD and SSG drills for LSA according to training schedule.
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Ssg or running
Fernando Farias
• Sindrome de dor patelo-femoral (SRD)? • Instabilidade patelo-femoral? • Osteoartrose patelo-femral?
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A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Foam roller
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A evidência apresentada sugere que a variação é um componente necessário do planejamento efetivo do treinamento. Apoiando essa perspectiva, outras pesquisas sugerem que a monotonia de treinamento elevado - que pode ser amplamente percebida como uma falta de variação20 - leva a uma maior incidência de síndromes de overtraining21, um mau desempenho e freqüência de infecções banais.22 Inversamente, as reduções na monotonia têm Tem sido associada a uma maior incidência de melhor desempenho pessoal 22, e os índices de monotonia têm sido defendidos como ferramentas benéficas de treinamento-regulação na elite rowing23 e no sprint24.
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THE ABILITY TO EXPRESS HIGH POWER OUTPUTS IS CONSIDERED TO BE ONE OF THE FOUNDA- TIONAL CHARACTERISTICS UNDERLYING SUCCESSFUL PER- FORMANCE IN A VARIETY OF SPORTING ACTIVITIES, INCLUDING JUMPING, THROWING, AND CHANGING DIRECTION. NUMER- OUS TRAINING INTERVENTIONS HAVE BEEN RECOMMENDED TO ENHANCE THE ATHLETE’S ABILITY TO EXPRESS HIGH POWER OUT- PUTS AND IMPROVE THEIR OVER- ALL SPORTS PERFORMANCE CAPACITY. THIS BRIEF REVIEW EXAMINES THE FACTORS THAT UNDERLIE THE EXPRESSION OF POWER AND VARIOUS METHODS THAT CAN BE USED TO MAXIMIZE POWER DEVELOPMENT
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The possession style of play is synonymous with teams like Barcelona, Villarreal and the Spanish national team, and it’s no coincidence that Rondo’s are an integral part of their training methodology. First we need to understand what the possession style of play is and that it isn’t “pass, pass, pass” like many think
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Os resultados atuais indicaram que a ocorrência de lesões de isquiotibiais podem estar associadas a uma mudança hierárquica na distribuição da atividade metabólica dentro do complexo muscular do isquiotibial após o trabalho excêntrico em que o Semitendinoso provavelmente deveria tomar a parte principal, seguido pelo BÍceps Femural e Semimembranoso. Quando o BF aumenta sua contribuição e é ativado em uma extensão proporcionalmente maior, o risco de sofrer uma lesão do isquiotibial pode aumentar substancialmente.
Hamstrings injuries
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The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up, on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height: 177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49 years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic stretching compared with static, combined, and no-stretching protocols. There were also significant differences between the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more force for a faster execution.
Acute effect of different combined stretching methods
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Fernando Farias
Capacidade manter as ações de jogo em alto padrão de execução durante 90 minutos. É muito importante no segundo tempo que é onde ocorre o maior número de gols e normalmente se decidem as partidas.
O desenvolvimento do jogar cap5
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Fernando Farias
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
Eccentric overload training in team sports
Eccentric overload training in team sports
Fernando Farias
Actualmente la capacidad de repetir sprints es considerada fundamental en el rendimiento del fútbol por parecerse al patrón de movimiento que se da en el mismo. De esta manera su entrenamiento resulta fundamental en cualquier planificación. Así, se deben trabajar aquellos aspectos que la limitan para poder acceder a un mayor rendimiento. Una vez conocido esto se debería elegir la forma en la que se quiere entrenar, teniendo para ello métodos analíticos (interválico, intermitente) y contextualizados (espacios reducidos). Por último, se proponen una series de variables de entrenamiento para el trabajo de repetir sprints, orientándolo no solo al aspecto físico, sino también al técnico, táctico y psicológico, conformando, por tanto, un entrenamiento integrado en el fútbol.
Capacidade de repetir sprints no futebol
Capacidade de repetir sprints no futebol
Fernando Farias
Current findings might help individuals involved within the physical preparation of players (e.g. technical coaches, fitness coaches, and sport science staff) when developing training programs and training sessions in line with the playing positions, and with the levels of high speed running targeted to reach during specific training drills like sided-games. Indeed, the closer to match-play situations regarding the rules with goals, goalkeepers, the larger pitch sizes and greater number of players involved, the higher sprinting speed running players would reach during sided-games. However, coaches are advised to add specific speed drills to sided-games in order to elicit a stimulus of high-speed running high enough to prepare players for competition.
Maximal sprinting speed of elite soccer players
Maximal sprinting speed of elite soccer players
Fernando Farias
In elite soccer, players are frequently required to play consecutive matches interspersed by 3 days and complete physical performance recovery may not be achieved. Incomplete recovery might result in underperformance and in- jury. During congested schedules, recovery strategies are therefore required to alleviate post-match fatigue, regain performance faster and reduce the risk of injury. This article is Part I of a subsequent companion review and deals with post-match fatigue mechanisms and recovery kinetics of physical per- formance (sprints, jumps, maximal strength and technical skills), cognitive, subjective and biochemical markers.
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Sprint running acceleration is a key feature of physical performance in team sports, and recent literature shows that the ability to generate large magnitudes of horizontal ground reaction force and mechanical effectiveness of force application are paramount. We tested the hypothesis that very-heavy loaded sled sprint training would induce an improvement in horizontal force production, via an increased effectiveness of application. Training-induced changes in sprint performance and mechanical outputs were computed using a field method based on velocity- time data, before and after an 8-week protocol (16 sessions of 10x20-m sprints). 16 male amateur soccer players were assigned to either a very-heavy sled (80% body-mass sled load) or a control group (unresisted sprints). The main outcome of this pilot study is that very-heavy sled resisted sprint training, using much greater loads than traditionally recommended, clearly increased maximal horizontal force production compared to standard unloaded sprint training (effect size of 0.80 vs 0.20 for controls, unclear between-group difference) and mechanical effectiveness (i.e. more horizontally applied force; effect size of 0.95 vs -0.11, moderate between-group difference)
Very heavy sled training
Very heavy sled training
Fernando Farias
Hip extension and Nordic hamstring exercise training both promote the elongation of biceps femoris long head fascicles, and stimulate improvements in eccentric knee flexor strength. Hip extension training promotes more hypertrophy in the biceps femoris long head and semimembranosus than the Nordic hamstring exercise, which preferentially develops the semitendinosus and the short head of biceps femoris
Nordic hamstring and hip extension training
Nordic hamstring and hip extension training
Fernando Farias
No sentido de melhor esclarecer esta forma de operacionalizar o processo de treino procuramos num primeiro momento sistematizar os aspectos conceptometodológicos que a definem. Contudo, a “Periodização Táctica” é uma concepção que se encontra pouco retratada na literatura e por isso, deparamo-nos com escassas referências bibliográficas levando-nos a reequacionar o teor deste trabalho. Neste seguimento, decidimos incidir nos fundamentos conceptometodológicos que a definem, a partir de dados empíricos do processo de treino-competição do treinador José Guilherme Oliveira . A escolha deste treinador deve-se ao facto de ser reconhecido pelo professor Vítor Frade como um dos treinadores que operacionaliza o processo de treino tendo em conta as premissas da “Periodização Táctica”.
O desenvolvimento do jogar
O desenvolvimento do jogar
Fernando Farias
The architectural and morphological adaptations of the hamstrings in response to training 33 with different exercises have not been explored. PURPOSE: To evaluate changes in biceps 34 femoris long head (BFLH) fascicle length and hamstring muscle size following 10-weeks of 35 Nordic hamstring exercise (NHE) or hip extension (HE) training. METHODS: Thirty 36 recreationally active male athletes (age, 22.0 ± 3.6 years, height, 180.4 ± 7 cm, weight, 80.8 ± 37 11.1 kg) were allocated to one of three groups: 1) HE training (n=10), NHE training (n=10), 38 or no training (CON) (n=10). BFLH fascicle length was assessed before, during (Week 5) and 39 after the intervention with 2D-ultrasound. Hamstring muscle size was determined before and 40 after training via magnetic resonance imaging.
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...
Fernando Farias
Small-sided games (SSGs) have been extensively used in training footballers worldwide and have shown very good efficacy in improving player performance (Hill-Haas, Dawson, Impellizzeri, & Coutts, 2011). As an example, it has been shown that the technical performance (Owen, Wong del, McKenna, & Dellal, 2011) and physical performance (Chaouachi et al., 2014; Dellal, Varliette, Owen, Chirico, & Pialoux, 2012) of footballers can be enhanced using SSG-based football training programmes. In the last two decades, extensive research has been pub- lished on physical and physiological response during SSGs in football (for refs, see Halouani, Chtourou, Gabbett, Chaouachi, & Chamari, 2014). It was found that the time-motion charac- teristics of SSGs could vary greatly depending on certain structural (e.g., pitch size, number of players, type and number of goals) and rule (e.g., number of ball touches) constraints. For example, it was observed that higher maximum speeds are reached during SSGs played on bigger pitches (Casamichana & Castellano, 2010). Furthermore, heart rate (HR) and lactate concentrations were shown to be sensitive to structural and rule changes in SSGs.
Differences in strength and speed demands between 4v4 and 8v8 SSG
Differences in strength and speed demands between 4v4 and 8v8 SSG
Fernando Farias
Results from the present study quantify the effects of altering either the intensity of the work or the recovery interval when performing interval sessions consisting of 60s of work and 60s of recovery for multiple repetitions. The information provided may aid those interested in designing interval training sessions by providing ranges of values that could be expected for individuals who possess moderate levels of cardiopulmonary fitness. Using a work intensity of 80% or 100% VGO2peak and a recovery intensity of 0% or 50% VGO2peak, subjects were able to exercise within the ACSM recommended range for exercise intensity. Based upon the data it would appear that a protocol such as the 80/0 may be appropriate for those individuals who are just beginning a program or have little experience with interval-type activity. By contrast, a 100/50 protocol could not be completed by all of the subjects and therefore may be too intense for some individuals.
Acute cardiopulmonary and metabolic responses to high intensity interval trai...
Acute cardiopulmonary and metabolic responses to high intensity interval trai...
Fernando Farias
The quadriceps femoris is traditionally described as a muscle group com- posed of the rectus femoris and the three vasti. However, clinical experience and investigations of anatomical specimens are not consistent with the text- book description. We have found a second tensor-like muscle between the vastus lateralis (VL) and the vastus intermedius (VI), hereafter named the tensor VI (TVI). The aim of this study was to clarify whether this intervening muscle was a variation of the VL or the VI, or a separate head of the exten- sor apparatus. Twenty-six cadaveric lower limbs were investigated...
Tensor of the vastus intermedius
Tensor of the vastus intermedius
Fernando Farias
Nossos dados sugerem que um macrociclo com ênfase na capacidade técnica e tática foi capaz de promover aumentos no desempenho físico e tático de jovens jogadores de futebol em situações reais de disputa. Assim, a distribuição das cargas de treinamento utilizadas neste estudo, além de possibilitar uma formação mais específica e contextual, proporcionou um aumento da intensidade do jogo no final da temporada, variável diretamente relacionada ao resultado do jogo (17). Além disso, verificou-se que o protocolo de treinamento causou reduções nos marcadores de danos musculares, revelando um estímulo benéfico para o sistema muscular, o que pode contribuir para a prevenção de lesões por sobreentrenamento ao longo da temporada. Apesar da importância bem documentada da avaliação de parâmetros sangüíneos (ie, marcadores de dano) durante a prática de futebol (3, 4, 23, 29), verificamos que a redução relacionada foi associada com maior taxa de trabalho durante o jogo, Através de um treinamento técnico-tático de periodização, mostrando a importância do monitoramento desses parâmetros em longo prazo.
Periodization training
Periodization training
Fernando Farias
Epidemiological studies have consistently shown hamstring strain injuries (HSIs) to have a high prevalence rate in many sports, such as sprinting (11%; Lysholm & Wiklander, 1987), Australian Rules Football (16–23%; Orchard, 2001; Orchard, Marsden, Lord, & Garlick, 1997) and football (12–14%: Ekstrand, Hagglund, & Walden, 2011; Hawkins, Hulse, Wilkinson, Hodson, & Gibson, 2001). The epidemiology and aetiology of HSI in football has received extensive attention in the scientific literature (Ekstrand et al., 2011; Woods et al., 2004), given the economic burden associated with professional players missing training and competitive fixtures (Woods, Hawkins, Hulse, & Hodson, 2002). b
Nordic hamstring exercises
Nordic hamstring exercises
Fernando Farias
Manipulating the rest-recovery interval between sets of resistance exercise may influence training-induced muscle remodelling. The aim of this study was to determine the acute muscle anabolic response to resistance exercise performed with short or long inter-set rest intervals. In a study with a parallel-group design, 16 males completed four sets of bilateral leg-press and knee-extension exercise at 75% of one-repetition maximum to momentary muscular failure, followed by ingestion of 25 g of whey protein. Resistance exercise sets were interspersed by 1 min (n = 8) or 5 min of passive rest (n = 8). Muscle biopsies were obtained at rest, 0, 4, 24 and 28 h postexercise during a primed continuous infusion of l-[ring-13C6]phenylalanine to determine myofibrillar protein synthesis and intracellular signalling.
Short inter-set rest blunts resistance exercise-induced
Short inter-set rest blunts resistance exercise-induced
Fernando Farias
Hamstring strains are among the most common injury in sport and are most often observed in sports that involve sprinting, turning, and jumping (8,38,63). The prevalence of hamstring strains has been measured between 11 and 16% in studies of soccer, Australian rules football, and cricket (92). This can result in an average of 6 players per squad suffering a hamstring injury (defined as “preventing player participation in a match”) each season in professional soccer and Australian rules football
Hamstring strain prevention in elite soccer players
Hamstring strain prevention in elite soccer players
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Core stability atf
Core stability atf
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Regras de Futebol 2017-2018
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Acute effect of different combined stretching methods
O desenvolvimento do jogar cap5
O desenvolvimento do jogar cap5
Eccentric overload training in team sports
Eccentric overload training in team sports
Capacidade de repetir sprints no futebol
Capacidade de repetir sprints no futebol
Maximal sprinting speed of elite soccer players
Maximal sprinting speed of elite soccer players
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of Recovery
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of Recovery
Very heavy sled training
Very heavy sled training
Nordic hamstring and hip extension training
Nordic hamstring and hip extension training
O desenvolvimento do jogar
O desenvolvimento do jogar
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...
Differences in strength and speed demands between 4v4 and 8v8 SSG
Differences in strength and speed demands between 4v4 and 8v8 SSG
Acute cardiopulmonary and metabolic responses to high intensity interval trai...
Acute cardiopulmonary and metabolic responses to high intensity interval trai...
Tensor of the vastus intermedius
Tensor of the vastus intermedius
Periodization training
Periodization training
Nordic hamstring exercises
Nordic hamstring exercises
Short inter-set rest blunts resistance exercise-induced
Short inter-set rest blunts resistance exercise-induced
Hamstring strain prevention in elite soccer players
Hamstring strain prevention in elite soccer players
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