les foulées bondissantes

 Foul e bondissante 1 crédit photo : http://www.generation-trail.com

 

Les foulées bondissantes au service de l'endurance de force du traileur 

 

Quelques principes à respecter :

  • Il est important de bien se rappeler qu'il est essentiel de réaliser les foulées élastiques avec un  enchainement  dynamique  en veillant bien à l' amplitude  des  foulées bondissantes.
  • Le terrain sera choisi sur un pente modérée permettant la relance à chaque foulée 
  • Possibilité sur terrain plat de monter artificiellement la résistance avec des altère souples aux chevilles ( de 0,5 à 1kg)

 

Techniquement parlant :

  • ne pas rechercher à étirer la jambe loin vers l'avant cela aurait pour consquence un écrasement de tout le poids du corps sur cette jambe d'appui .
  • Le but est d’être capable d’accélérer le mouvement à chaque pose de pied au sol
  • Le buste doit rester perpendiculaire au plan du sol, le genou fléchi à angle droit, le bassin doit rester en place, cela passe par un excellent gainage des fessiers 
  •  Les bras jouent le rôle de balancier pour augmenter le dynamisme
  • Se focaliser sur la poussée de la  jambe arrière afin d’avoir un amortissement tonique sur la jambe avant qui réceptionne la foulée

 

nombre de répétitons :

Cette séance peut se coupler à un travail de cinétique de VO2 , on enchainera alors à minima 5 séries de 30 foulées bondissantes avec une récup courtes en footing souple de 1' maxi sans laisser dériver de trop la FC qui restera au dessus du seuil 1 aérobie ( autour des 80 % de Fc max si on ne connait pas son seuil 1

 Cette séance sera suivi par une phase de foulées hyperactive très souples sur le principe "talon/fess" puis enchainée par  un temps de soutien sur la zone i.2 de l'endurance fondamentale  (minimum 15')

 

 

D'autres éléments sur la foulée du traileur , ici :

http://www.diet-sport-coach.com/pages/content/info-entrainement/les-foulees-du-traiteur.html

 

1 vote. Moyenne 5.00 sur 5.

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