Selain kemampuan teknik, olahraga futsal menuntut kondisi fisik yang prima. Olahraga futsal juga perlu latihan fisik, proses pengkondisian dalam mengembangkan kemampuan aktivitas gerak jasmani yang dilakukan secara sistematik dan ditingkatkan secara progresif.

Latihan fisik futsal bertujuan untuk mempertahankan atau meningkatkan tingkat kebugaran jasmani agar tercapai kemampuan kerja fisik yang optimal. Untuk mencapai kondisi fisik yang optimal, tentunya kita perlu menjalani serangkaian menu latihan fisik futsal, menjaga asupan makanan dan minuman, serta waktu tidur yang cukup. Empat menu latihan fisik futsal Pertama, latihan daya tahan ( aerobic and anaerobic) Daya tahan dan stamina dapat dikembangkan melalui kegiatan lari dan gerakan-gerakan lain yang memiliki nilai aerobik. Biasakan pemain menyukai latihan lari selama 40-60 menit dengan kecepatan yang bervariasi. Tujuan latihan ini adalah meningkatkan kemampuan dan daya tahan aerobik serta daya tahan otot. Artinya, pemain dipacu untuk berlari dan bergerak dalam waktu lama dan tidak mengalami kelelahan yang berarti.

Program latihan FUTSAL. - Latihan Bertahan - Latihan Fisik FUTSAL - Latihan Mental FUTSAL - Latihan Taktik FUTSAL. The world itself, inside us. Perlu anda ketahui seblum kita sebelum kita menerapkan Penerapan Program Latihan Fisik Futsal ada baiknya para pemain kita diberikan d.

Selanjutnya proses latihan lari ini ditingkatkan kualitas dan frekuensinya. Intensitas lari dan kecepatannya akan berpengaruh terhadap terjadinya proses anaerobik (stamina) pemain. Sehingga pemain itu mampu bergerak cepat dalam tempo lama dengan gerakan yang tetap konsisten dan harmonis. Latihan Fisik Futsal Kedua, latihan kekuatan ( weight training) Cara terbaik untuk meningkatkan kemampuan kekuatan ini adalah berlatih menggunakan beban atau dengan kata lain latihan beban ( weight training). Sebaiknya sebelum melakukan program latihan beban sesungguhnya, disarankan agar pemain lebih dulu mengenal berbagai bentuk gerakan seperti mendorong ( push up, pull up), bangun tidur, angkat kaki, memperkuat otot punggung, pinggang, jongkok berdiri untuk membina kekuatan tungkai. Proses selanjutnya meningkatkan kualitas geraknya dengan menggunakan beban ( weight training) yang sebenarnya. Dianjurkan untuk tidak melakukan atau berlatih loncat di tempat yang keras karena akan berdampak terjadinya sakit, cedera pada bagian lutut, dan pinggang.

Ketiga, latihan kecepatan ( speed training) Cara untuk bergerak cepat adalah melatih kecepatan tungkai/kaki. Aspek kecepatan dalam futsal juga sangat bermakna. Pemain harus cekatan dalam mengubah arah gerak dengan tiba-tiba tanpa kehilangan keseimbangan tubuh (agilitas). Bentuk-bentuk latihannya antara lain lari cepat dalam jarak dekat dan lari bolak-balik jarak enam meter ( shuttle run). Tingkatkan kualitas latihan dengan menggunakan beban, rintangan, dan lain-lain.

Jongkok-berdiri dan diikuti lari cepat dalam jarak dekat pula juga sering jadikan menu latihan oleh para pelatih futsal. Keempat, latihan kelenturan ( flexibility training) Latihan kelenturan atau fleksibilitas harus mendapat porsi yang cukup dan jangan sampai terabaikan. Kondisi tubuh yang kurang lentur rentan mengalami cedera di bagian otot dan daerah persendian. Di samping itu, gerakannya cenderung kaku sehingga banyak menggunakan energi, kurang harmonis, kurang rileks, dan tidak efisien. Latihan-latihan peregangan dengan kualitas gerakan yang benar memacu komponen otot dan persendian mengalami peregangan yang optimal. Oleh karena itu, fleksibilitas ini harus dilatih dengan tekun dan sistematis.

Bermain futsal butuh kekuatan stamina, mental dan strategi. Pola permainan dalam futsal banyak didominasi permainan kaki ke kaki. Maksudnya pengaturan dalam bertahan maupun menyerang lebih banyak dilakukan dengan umpan-umpan bola pendek, mengingat ukuran lapangan yang kecil. Dengan pola seperti ini, skill dan kekompakan tim terutama dalam mengolah bola, mengumpan, menjaga pertahanan dan menyerang ke daerah lawan sangat diperlukan. Menjaga asupan makanan dan minuman Tak cukup latihan fisik saja, pola makan memegang peranan penting agar kemampuan atlet futsal untuk berkompetisi berada pada posisi puncak. Bukan hanya asupan gizi, waktu makan juga sama pentingnya. Makanan memberi energi bagi tubuh saat latihan yang intens dan membantu fisik untuk pulih setelahnya.

Sementara pola makan yang seimbang memberi nutrisi yang bervariasi. Pola makan atlet lebih berfokus pada karbohidrat yang menyediakan energi. Meminum minuman yang mengandung rehydrate juga sangat dianjurkan saat ada program latihan fisik futsal yang intensif. Kandungan rehydrate membantu karbohidrat mudah dicerna dengan cepat untuk mengisi glikogen pada otot. Jenis makanan yang mengandung protein juga diperlukan untuk merangsang perbaikan dan rekondisi serat-serat otot. Selanjutnya, buah segar dan sayuran juga harus dikonsumsi untuk memberikan vitamin.

Jenis makanan yang mengandung banyak mineral untuk membantu para atlet mentolerir stres yang mungkin akan terjadi selama proses latihan. Yang paling penting adalah, jangan sampai para atlet mengalami dehidrasi. Biasanya dehidrasi akan terjadi ketika venue atau lapangan futsal sangat panas. Miliki waktu istirahat yang cukup Latihan fisik futsal harus ditunjang istirahat yang cukup. Tidur merupakan bagian yang penting untuk pemulihan fisik dan tenaga atlet futsal. Perhatikan pentingnya durasi tidur dan waktunya serta tidur yang berkualitas.Rencanakan waktu bangun tidur dengan baik sehingga bisa mengira waktu untuk bergegas naik ke tempat tidur. Suhu di kamar tidur juga perlu dikondisikan.

Jika tak ada pendingin ruangan, buka jendela kamar untuk membiarkan udara segar masuk. Tempat tidur dan kamar tidur memerlukan suhu 16 derajat C dan 18 derajat C (suhu optimum untuk menjamin tidur malam yang baik). Gunakan lampu dengan cahaya redup atau matikan sama sekali.

Ini akan membuat lebih santai dan memicu produksi hormon melatonin, yang bisa membantu meredakan stres dan meringankan ketegangan otot. GOOD LUCK By Mandasporcenter.

Meskipun demikian, selama bertahun-tahun, permainan tim nasional Kolombia digambarkan sebagai 'toque-toque' oleh banyak komentator di Kolombia, sebuah istilah yang mirip dengan 'sentuh-sentuh'. Istilah ini dicetuskan oleh William Vinasco ketika Francisco Maturana mengembangkan permainan yang berpusat pada gaya pemain depan Carlos Valderrama yang langsung mengembalikan bola pada sentuhan pertama kepada rekan main mereka yang maju dengan pola triangulasi dan amat bergantung pada permainan pertahanan sisi mati, sebuah gaya yang memberi Kolombia tim tersuksesnya sepanjang sejarah.

Valderrama terkenal karena kemampuannya merebut bola dalam tekanan. Istilah ini amat terkenal dan banyak diketahui di kalangan komentator sepak bola sebelum Montes mencetuskan nama versinya sendiri untuk jenis taktik yang sama. Vinasco juga dianggap sebagai pencipta frasa 'mucho toque-toque y de aquello nada' ('tak ada yang lain selain banyak sentuhan') ketika tim nasional Kolombia gagal secara spektakuler pada Piala Dunia 1994 setelah sebelumnya memasuki kompetisi dengan tanpa terkelahkan. Menganalisa kemenangan Spanyol atas Jerman di semifinal Piala Dunia 2010, Honigstein menggambarkan gaya tiki-taka tim Spanyol sebagai 'versi sepak bola yang paling sulit: permainan umpan yang tapa kompromi, ditambah dengan tekanan yang tinggi dan intens.' Bagi Honigstein, tiki-taka adalah 'peningkatan yang signifikan dari totaalvoetbal karena tiki-taka lebih mengandalkan pergerakan bola daripada pergantian posisi anterpemain. Tiki-taka memungkinkan Spanyol 'menguasai bola sekaligus menguasai lawan. Pada laga kedua, Di Matteo menerapkan formasi 5–4–1 dengan empat fulbek.

Walaupun Barcelona memperoleh penguasaan bola sebanyak 73% pada dua laga itu dan melakukan 46 tembakan (11 tembakan tepat), dibandingkan Chelsea yang hanya melakukan 12 tembakan (4 tembakan tepat), mereka hanya mammpu mencetak dua gol karena Chelsea melakukan gaya bertahan sayng amat rapat, yang sering disebut dengan istilah 'memarkir bus di depan gawang'. Sebaliknya, Frank Lampard dari Chelsea hanya melakukan dua umpan dalam dua laga, dan keduanya berbuah gol.

Menurut sejumlah pihak, kelemahan Barcelona adalah ketidakmampuan menguasai bola-bola atas, khususnya melawan Chelsea yang memiliki kemampuan dan kekuatan untuk mengendalikan bola di dalam kotak penalti sendiri, apalagi Guardiola tidak memanfaatkan bek tengah sekaligus kapten tim Carles Puyol untuk maju ke depan gawang lawan. Chelsea memperoleh kemenangan 1–0 pada laga pertama dan hasil seri 2-2 pada laga kedua, yang membuat mereka melaju ke final. Portugal telah tiga kali menghadapi Spanyol sejak tim nasional Spanyol disebutkan memainkan tiki-taka, dan filosofi sepak bola tidak banyak berpengaruh pada hasil akhir pertandingan antara keduanya. Pada Piada Dunia 2010, Spanyol menang 1-0 melalui gol sisi mati yang secara keliru disahkan.

Pada November 2010 Portugal menang 4-0 dalam sebuah pertandingan pershabatan, yang merupakan kekalahan terbesar Spanyol selama 47 tahun terakhir. Pada semifinal Piala Eropa 2012, setelah tidak ada gol tercipta, Spanyol memenangkan adu penalti untuk kemudian maju ke babak final. Portugal memainkan gaya serangan balik yang dengan cepat menekan lini tengah Spanyol ketika kehilangan penguasaan bola.( Sumber: bola, Wikipedia)(rms).

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