descente trail

Descente trail

 


Comment l'améliorer ???
reprise d'un ancien article suite à de nombreuses demandes de conseils en messagerie ou email

Les paramètres de l'efficacité en descente sont nombreux , en voici quelques uns :

**********************
>>>
la PEUR
ne pas avoir peur de la chute : l'approche émotionnelle
Apprendre à accepter la pente sur un terrain plus ou moins instable, dominer la pesanteur et jouer avec elle dans ses mouvements, toutes les activités de "glisse et roule" développeront des compétences pour maîtriser des émotions.
La peur de la chute est une problématique à travailler mais souvent elle est étroitement liée à une position inconfortable qui fait que l'on perçoit la chute comme imminente.
On a rarement peur de se "planter" sur du plat goudronné !

**********************
>>>
la PUISSANCE MUSCULAIRE
être fort musculairement sur la ceinture abdo-lombaire
Les muscles de la ceinture abdo-lombaire vont permettre de gainer le haut du corps ce qui permettra d'éviter une dispersion de l'énergie produite par la contraction musculaire.

>>> Renforcer ses quadriceps pour améliorer son "endurance de force"
Cela passera par des séances spécifiques en exploitant tour à tour pour varier : les escaliers, les foulées bondissantes sur forte pente, les bonds de kangourou, le travail sur vélo

quelques pistes ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/l-end.html

**********************
>>>
la LECTURE DU TERRAIN
savoir lire le terrain, savoir anticiper et travailler son équilibre.

Autant de "programmes d'actions" qui demande de l'entraînement et l'acquisition d'une certaine expérience.

Par des fractionnés courts en favorisant la vélocité pour apprendre à accepter la pente en engageant son corps vers l'avant (on ne doit pas lutter contre la pesanteur mais jouer avec elle !).

>>>>> Quelques points à travailler :

> Le regard :
Il faut apprendre à anticiper pour ne pas avoir à se focaliser sur l'endroit précis ou mettre le pied le millième de seconde avant de le poser... car là cela fera trop tard !
Intellectuellement se concentrer sur le "où vais-je mettre mon pied" avec un ou deux coups d'avance est fort utile à faire à l'entrainement !

> Les appuis :
Il est indispensable de travailler sur des appuis en plante de pied ou milieu de pied plutôt que sur les talons.
Pourquoi cette précaution ?
Ce positionnement va naturellement éviter la position "à cul" c'est à dire avec un bassin en arrière sur la défensive, on diminuera aussi les impact sur le dos.

Comment structurer la séance ?
Tout d'abord un indispensable échauffement progressif sur la montée.
Exemple :
Ensuite travailler sur des courtes portions techniques avec des intervalles de 30'' en se "lâchant" complètement et suivies de 1' à 2' de marche très tranquille pour relâcher le stress dégagés pendant le fractionné
puis on va augmenter progressivement la durée pour aller sur des fracs de 2' par exemple

**********************
>>>
A chaque pente sa technique !!

>>>> Il peut être intéressant de travailler sur deux "types" de pentes :

> pente modérée permettant des très grandes vitesses sur des foulées amples et longues

> pente très technique pour travailler au maximum l'équilibration, les appuis et le sens de la trajectoire

**********************
>>>
Et les bâtons ???
je vais peut-être en choquer quelques un-e-s ....mais tant pis ...
En bon vieux prof je n'ai jamais appris à nager à mes élèves avec des bouées , pas plus qu'un bébé apprend à marcher avec des béquilles !!

Donc NON quand on est "pas bon " en descente on travaille d'abord sans bâton .... ensuite lorsque les sensations kinesthésiques seront maîtrisées alors pourquoi pas ...

 

une vidéo de Kilian Jornet :

https://www.dailymotion.com/video/x27e0kr_limone-extreme-skyrunning-kilian-jornet_sport

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