SPECIFIC MEANS FOR STRENGTH TRAINING IN FUTSAL WITH 3 DIFFICULTY LEVELS

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As we have repeated on more than one occasion, strength training is planned according to the characteristics of the sport and the requirements of the competition. Thus, there are sports whose main foundation is the power or explosive development of force (i.e. maximum manifestation of force in the shortest possible time) such as jumps and pitches in athletics, football or some martial arts. In others such as swimming, cycling, canoeing, etc., the goal is to acquire optimal levels of muscle strength. Finally, other sports require a high degree of muscular endurance without compromising power (Bompa, 2015; 2001; Cometti, 2002). This is the case of sports such as basketball, handball, hockey, badminton...

After the periods of anatomical adaptation (preparation of muscle groups and joints for strength training) and maximum strength in which we use predominantly general means, a transition to more specific means of force development becomes necessary in order to achieve the expected adaptations. This period is what Bompa calls the conversion phase and consists of transforming the maximum force levels into explosive force and specific (useful) force.

Therefore, when planning the training we must select specific means that give continuity to the general means used in previous phases in a way that favours in each case either the efficiency in the continuous muscular contraction characteristic of sports that require either muscular endurance or the explosiveness of the technical movement in an effective way.

Next we propose a series of exercises to work the strength in futsal with different levels of difficulty.


1- Advance with resistance bands.











2- Advance with resistance bands + ball pass.











3- Head jump with resistance bands.











4- Lateral displacement with resistance bands for goalkeepers.











5- Lateral displacement with resistance bands for goalkeepers + jump.











6- Lateral displacement with resistance bands for goalkeepers + jump + ball stop.











If you want to learn more about strength training in collective sports visit the following link:

https://slideplayer.com/slide/5962361/

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