Zdobądź sprawniejszych graczy bez dodatkowego wysiłku

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Zdobądź sprawniejszych graczy bez dodatkowego wysiłku

February 27, 2020 Football Soccer 12456

Zdobądź sprawniejszych graczy bez dodatkowego wysiłku


W jaki sposób? Po prostu zmuszając ich do większego snu. Dobry sen jest niezbędny do fizycznego i psychicznego przygotowania piłkarza do gry.

Chociaż ilość czasu, jaką gracze spędzają na treningu fitness i doskonaleniu swoich podstawowych umiejętności, jest niezbędna do poprawy wyników, nauka i badania pokazują, że nie można zastąpić dobrego snu.

Możesz nie myśleć, że to jest rola trenera, ale jeśli twoim zawodnikom wydaje się, że brakuje im zdrowego trybu snu, musisz doradzić im najlepszy sposób rozwiązania problemu, jeśli chcą być profesjonalnym zespołem.

 

Do dobrego snu i regeneracji ciała potrzebujesz całkowitej ciszy, ciemnego, chłodnego i dobrze wentylowanego pokoju oraz sporego łóżka.

Zalety siły snu

Głęboki sen nie wiąże się wyłącznie z odpoczynkiem, ponieważ uzupełnia i wzmacnia stawy, kości i mięśnie poprzez uwalnianie hormonów wzrostu. Skorzystaj z tego punktu, aby promować fizyczne zalety snu dla swoich graczy. Jest to prawdopodobnie najprostsza i najprostsza rzecz, jaką możesz im powiedzieć, co spowoduje znaczną poprawę wydajności.

Badania wykazały, że brak snu może prowadzić do zmniejszenia wydajności o 11%, co jest widoczne dzięki różnym objawom:

Powolne reakcje

Mniej energii i niższy poziom wydajności
Nie można się przejmować postawą
Zmniejszona pamięć krótkotrwała
 

Do’s

Upewnij się, że gracze odpoczywają przed snem. Powinni unikać wcześniej wszystkiego, co jest fizycznie lub psychicznie.
Zachęć ich, aby słuchali tego, co mówi ich ciało, i kładź się spać, kiedy są zmęczeni.
Zaleca się stosowanie mniejszej lub większej liczby poduszek, aby znaleźć większy komfort. Może inne łóżko z miękkim lub twardszym materacem zapewni lepszy sen.
Jedzenie produktów takich jak fasola, groszek, orzechy, warzywa i zboża może poprawić sen.
Niech rozważą pójście spać godzinę wcześniej przed meczem.
Promowanie snu. Gorący lub zimny prysznic lub kąpiel przed snem może pomóc, ponieważ zmiana temperatury ciała na krótko przed snem może prowadzić do lepszego snu.
Nie

Gracze nie powinni pić herbaty ani kawy po południu


Nie powinni spożywać alkoholu przed snem przed meczem. Trudno będzie w ogóle powstrzymać dorosłych graczy przed piciem, ale ograniczenie ich spożycia do umiarkowanych ilości może pomóc. Chociaż alkohol może wywoływać senność u graczy, niekoniecznie prowadzi do spokojnego snu.
Unikaj dużych posiłków w środku wieczoru, ponieważ pozostawienie za późno na jedzenie na pokładzie może doprowadzić do wzdęcia. To ostatnia rzecz, jakiej gracz potrzebuje w ramach przygotowań do snu.
Nie powinni też iść spać głodni, szczególnie po treningu, więc jedz coś lekkiego, ponieważ głodny żołądek może zakłócać sen.

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