{"id":4074,"date":"2025-11-16T06:58:47","date_gmt":"2025-11-16T06:58:47","guid":{"rendered":"https:\/\/antrenorfotbal.ro\/blog\/?p=4074"},"modified":"2025-11-16T07:09:09","modified_gmt":"2025-11-16T07:09:09","slug":"exercitiul-saptamanii-28-4","status":"publish","type":"post","link":"https:\/\/antrenorfotbal.ro\/blog\/exercitiul-saptamanii-28-4\/","title":{"rendered":"Exerci\u021biul s\u0103pt\u0103m\u00e2nii (28)"},"content":{"rendered":"\n<p>Acest exerci\u021biu este ideal pentru partea de \u00eenc\u0103lzire a antrenamentului, deoarece combin\u0103 mi\u0219c\u0103ri dinamice, coordonare, pase scurte \u0219i finalizare u\u0219oar\u0103, men\u021bin\u00e2nd juc\u0103torii activi \u00eenc\u0103 din primele minute. Prin rota\u021bia continu\u0103 a rolurilor \u0219i succesiunea rapid\u0103 a ac\u021biunilor, exerci\u021biul preg\u0103te\u0219te at\u00e2t componentele fizice (mobilitate, ritm, coordonare), c\u00e2t \u0219i pe cele tehnico-tactice ale juc\u0103torilor. Structura lui permite o activare progresiv\u0103 \u0219i eficient\u0103, asigur\u00e2nd tranzi\u021bia optim\u0103 de la \u00eenc\u0103lzire la partea principal\u0103 a antrenamentului.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Materiale necesare<\/strong><\/h3>\n\n\n\n<ul>\n<li>Patru por\u021bi mici<\/li>\n\n\n\n<li>Conuri<\/li>\n\n\n\n<li>Dou\u0103 sc\u0103ri\u021be de coordonare<\/li>\n\n\n\n<li>Mingi de fotbal<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-4.jpg\" alt=\"\" class=\"wp-image-4075\" width=\"380\" height=\"285\" srcset=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-4.jpg 788w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-4-300x225.jpg 300w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-4-768x577.jpg 768w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/figure><\/div>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Descrierea exerci\u021biului<\/strong><\/h3>\n\n\n\n<p>Materialele sunt dispuse conform imaginii, cu por\u021bile a\u0219ezate pe direc\u021bie frontal\u0103 la o distan\u021b\u0103 de 3\u20135 metri una de cealalt\u0103.<\/p>\n\n\n\n<p>Exerci\u021biul se desf\u0103\u0219oar\u0103 simultan \u00een ambele grupe.<\/p>\n\n\n\n<ol>\n<li><strong>Juc\u0103torul A<\/strong> conduce mingea printre conuri, apoi paseaz\u0103 c\u0103tre <strong>juc\u0103torul B<\/strong> (1\u20132). Dup\u0103 pas\u0103, juc\u0103torul A execut\u0103 exerci\u021biile de coordonare la sc\u0103ri\u021b\u0103 \u0219i se pozi\u021bioneaz\u0103 la finalul r\u00e2ndului B (I).<\/li>\n\n\n\n<li><strong>Juc\u0103torul B<\/strong> paseaz\u0103 mingea c\u0103tre <strong>juc\u0103torul C<\/strong> (3), execut\u0103 exerci\u021biile din sc\u0103ri\u021ba de coordonare \u0219i trece la coada r\u00e2ndului B (II).<\/li>\n\n\n\n<li><strong>Juc\u0103torul C<\/strong> paseaz\u0103 mingea c\u0103tre <strong>juc\u0103torul D<\/strong> (4), apoi porne\u0219te \u00een alergare lansat\u0103 spre acesta (III).<br><strong>Juc\u0103torul D<\/strong> redirec\u021bioneaz\u0103 mingea scurt \u00eenapoi c\u0103tre juc\u0103torul C (5).<\/li>\n\n\n\n<li><strong>Juc\u0103torul C<\/strong> finalizeaz\u0103 printr-o lovitur\u0103 u\u0219oar\u0103 peste poarta nr. 1, cu obiectivul ca mingea s\u0103 cad\u0103 \u00een interiorul por\u021bii nr. 2 (6).<\/li>\n<\/ol>\n\n\n\n<p>Juc\u0103torii schimb\u0103 locurile \u00een ordine alfabetic\u0103, cu men\u021biunea c\u0103 <strong>juc\u0103torul D<\/strong> se deplaseaz\u0103 \u00eentotdeauna la finalul r\u00e2ndului A, dar \u00een grupa opus\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Progresia I a exerci\u021biului<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-47.jpg\" alt=\"\" class=\"wp-image-4076\" width=\"435\" height=\"327\" srcset=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-47.jpg 788w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-47-300x225.jpg 300w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/TacticsManager_5-0-2025_15-58-47-768x577.jpg 768w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/><\/figure><\/div>\n\n\n<p>\u00cen varianta de progresie, schimburile de pase se realizeaz\u0103 conform schemei din imagine. Juc\u0103torii D pot acum s\u0103 arunce mingea din m\u00e2ini c\u0103tre juc\u0103torii C, iar ace\u0219tia trebuie s\u0103 loveasc\u0103 mingea din voleu \u00eenainte ca aceasta s\u0103 ating\u0103 solul, \u00eencerc\u00e2nd s\u0103 o introduc\u0103 direct \u00een poarta nr. 2.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/antrenorfotbal.ro\/incalzirea-in-jocul-de-fotbal--50-de-exercitii-%E2%80%93-ghid-practic-pentru-antrenori\/538.htm\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1-1024x576.png\" alt=\"\" class=\"wp-image-4041\" width=\"429\" height=\"241\" srcset=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1-1024x576.png 1024w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1-300x169.png 300w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1-768x432.png 768w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1-1536x864.png 1536w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1-1080x608.png 1080w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/09\/Incalzirea-in-jocul-de-fotbal-50-de-exercitii-1.png 1920w\" sizes=\"(max-width: 429px) 100vw, 429px\" \/><\/a><\/figure><\/div>","protected":false},"excerpt":{"rendered":"<p>Acest exerci\u021biu este ideal pentru partea de \u00eenc\u0103lzire a antrenamentului, deoarece combin\u0103 mi\u0219c\u0103ri dinamice, coordonare, pase scurte \u0219i finalizare u\u0219oar\u0103, men\u021bin\u00e2nd juc\u0103torii activi \u00eenc\u0103 din primele minute. Prin rota\u021bia continu\u0103 a rolurilor \u0219i succesiunea rapid\u0103 a ac\u021biunilor, exerci\u021biul preg\u0103te\u0219te at\u00e2t componentele fizice (mobilitate, ritm, coordonare), c\u00e2t \u0219i pe cele tehnico-tactice ale juc\u0103torilor. Structura lui permite [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[185],"tags":[],"_links":{"self":[{"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts\/4074"}],"collection":[{"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/comments?post=4074"}],"version-history":[{"count":1,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts\/4074\/revisions"}],"predecessor-version":[{"id":4077,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts\/4074\/revisions\/4077"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/media\/4078"}],"wp:attachment":[{"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/media?parent=4074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/categories?post=4074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/tags?post=4074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}