{"id":4299,"date":"2026-01-11T10:56:53","date_gmt":"2026-01-11T10:56:53","guid":{"rendered":"https:\/\/antrenorfotbal.ro\/blog\/?p=4299"},"modified":"2026-01-11T10:56:59","modified_gmt":"2026-01-11T10:56:59","slug":"exercitiul-saptamanii-1-5","status":"publish","type":"post","link":"https:\/\/antrenorfotbal.ro\/blog\/exercitiul-saptamanii-1-5\/","title":{"rendered":"Exerci\u021biul s\u0103pt\u0103m\u00e2nii (1)"},"content":{"rendered":"\n<p class=\"has-medium-font-size\">Continu\u0103m proiectul &#8222;Exerci\u021biul s\u0103pt\u0103m\u00e2nii&#8221; \u0219i \u00een anul 2026. Primul exerci\u021biu al anului va fi dedicat preg\u0103tirii organismului pentru efort.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Materiale necesare:<\/strong><\/p>\n\n\n\n<ul>\n<li class=\"has-medium-font-size\">o sc\u0103ri\u021b\u0103 coordonare, cercuri, conuri, copete, jaloane cu v\u00e2rf, mingi fotbal.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-1024x768.jpg\" alt=\"\" class=\"wp-image-4300\" width=\"653\" height=\"489\" srcset=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-1024x768.jpg 1024w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-300x225.jpg 300w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-768x576.jpg 768w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-1536x1152.jpg 1536w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-2048x1536.jpg 2048w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2026\/01\/Ex.-sapt-1-2026-1080x810.jpg 1080w\" sizes=\"(max-width: 653px) 100vw, 653px\" \/><\/figure><\/div>\n\n\n<p class=\"has-medium-font-size\"><strong>Descrierea exerci\u021biului:<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">Fiecare juc\u0103tor A va avea \u00een posesia lui o minge, juc\u0103torul A paseaz\u0103 mingea juc\u0103torului B (1),  juc\u0103torul A se deplaseaz\u0103 la sf\u00e2r\u0219itul r\u00e2ndului B execut\u00e2nd exerci\u021bii de coordonare (I).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Juc\u0103torul B paseaz\u0103 mingea juc\u0103torului C (2), juc\u0103torul B execut\u0103 variante de exerci\u021bii la sc\u0103ri\u021b\u0103 dup\u0103 care se a\u0219eaz\u0103 la sf\u00e2r\u0219itul r\u00e2ndului C (II).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Juc\u0103torul C conduce mingea \u00een linie dreapt\u0103 (3) dup\u0103 care o paseaz\u0103 juc\u0103torului D (4), juc\u0103torul D paseaz\u0103 mingea \u00eenapoi juc\u0103torului C (5).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Juc\u0103torul C vine \u00een alergare spre minge (III) \u0219i paseaz\u0103 mingea juc\u0103torului D (6) pe pozi\u021bie viitoare (IV).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Juc\u0103torul C execut\u0103 s\u0103rituri \u00een cercuri alternativ st\u00e2ngul-dreptul (V) cu a\u0219ezare la sf\u00e2r\u0219itul r\u00e2ndului (D).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Juc\u0103torul D conduce mingea printre conuri cu a\u0219ezare la sf\u00e2r\u0219itul r\u00e2ndului A (7).<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Exerci\u021biul se va realiza pe durata a dou\u0103 reprize de 8 minute cu pauz\u0103 de 4 minute \u00eentre reprize. \u00cen repriza a doua se pot aduce modific\u0103ri \u00een modul de realizare a exerci\u021biului.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/antrenorfotbal.ro\/pachet-promotional---reducere-20-\/539.htm\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici-1024x1024.jpg\" alt=\"\" class=\"wp-image-4140\" width=\"458\" height=\"458\" srcset=\"https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici-1024x1024.jpg 1024w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici-300x300.jpg 300w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici-150x150.jpg 150w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici-768x768.jpg 768w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici-440x440.jpg 440w, https:\/\/antrenorfotbal.ro\/blog\/wp-content\/uploads\/2025\/11\/Comanda-aici.jpg 1080w\" sizes=\"(max-width: 458px) 100vw, 458px\" \/><\/a><\/figure><\/div>\n\n\t<div id=\"respond\" class=\"comment-respond wp-block-post-comments-form\">\n\t\t<h3 id=\"reply-title\" class=\"comment-reply-title\">Las\u0103 un r\u0103spuns <small><a rel=\"nofollow\" id=\"cancel-comment-reply-link\" href=\"\/blog\/wp-json\/wp\/v2\/posts\/4299#respond\" style=\"display:none;\">Anuleaz\u0103 r\u0103spunsul<\/a><\/small><\/h3><form action=\"https:\/\/antrenorfotbal.ro\/blog\/wp-comments-post.php\" method=\"post\" id=\"commentform\" class=\"comment-form\"><p class=\"comment-notes\"><span id=\"email-notes\">Adresa ta de email nu va fi publicat\u0103.<\/span> <span class=\"required-field-message\">C\u00e2mpurile obligatorii sunt marcate cu <span class=\"required\">*<\/span><\/span><\/p><p class=\"comment-form-comment\"><label for=\"comment\">Comentariu <span class=\"required\">*<\/span><\/label> <textarea id=\"comment\" name=\"comment\" cols=\"45\" rows=\"8\" maxlength=\"65525\" required=\"required\"><\/textarea><\/p><p class=\"comment-form-author\"><label for=\"author\">Nume <span class=\"required\">*<\/span><\/label> <input id=\"author\" name=\"author\" type=\"text\" value=\"\" size=\"30\" maxlength=\"245\" autocomplete=\"name\" required=\"required\" \/><\/p>\n<p class=\"comment-form-email\"><label for=\"email\">Email <span class=\"required\">*<\/span><\/label> <input id=\"email\" name=\"email\" type=\"text\" value=\"\" size=\"30\" maxlength=\"100\" aria-describedby=\"email-notes\" autocomplete=\"email\" required=\"required\" \/><\/p>\n<p class=\"comment-form-url\"><label for=\"url\">Site web<\/label> <input id=\"url\" name=\"url\" type=\"text\" value=\"\" size=\"30\" maxlength=\"200\" autocomplete=\"url\" \/><\/p>\n<p class=\"comment-form-cookies-consent\"><input id=\"wp-comment-cookies-consent\" name=\"wp-comment-cookies-consent\" type=\"checkbox\" value=\"yes\" \/> <label for=\"wp-comment-cookies-consent\">Salveaz\u0103-mi numele, emailul \u0219i site-ul web \u00een acest navigator pentru data viitoare c\u00e2nd o s\u0103 comentez.<\/label><\/p>\n<p class=\"form-submit\"><input name=\"submit\" type=\"submit\" id=\"submit\" class=\"submit\" value=\"Public\u0103 comentariul\" \/> <input type='hidden' name='comment_post_ID' value='4299' id='comment_post_ID' \/>\n<input type='hidden' name='comment_parent' id='comment_parent' value='0' \/>\n<\/p><p style=\"display: none;\"><input type=\"hidden\" id=\"akismet_comment_nonce\" name=\"akismet_comment_nonce\" value=\"7b8706f435\" \/><\/p><p style=\"display: none;\"><input type=\"hidden\" id=\"ak_js\" name=\"ak_js\" value=\"165\"\/><\/p><\/form>\t<\/div><!-- #respond -->\n\t","protected":false},"excerpt":{"rendered":"<p>Continu\u0103m proiectul &#8222;Exerci\u021biul s\u0103pt\u0103m\u00e2nii&#8221; \u0219i \u00een anul 2026. Primul exerci\u021biu al anului va fi dedicat preg\u0103tirii organismului pentru efort. Materiale necesare: Descrierea exerci\u021biului: Fiecare juc\u0103tor A va avea \u00een posesia lui o minge, juc\u0103torul A paseaz\u0103 mingea juc\u0103torului B (1), juc\u0103torul A se deplaseaz\u0103 la sf\u00e2r\u0219itul r\u00e2ndului B execut\u00e2nd exerci\u021bii de coordonare (I). Juc\u0103torul B [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4302,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[187],"tags":[],"_links":{"self":[{"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts\/4299"}],"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=4299"}],"version-history":[{"count":2,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts\/4299\/revisions"}],"predecessor-version":[{"id":4303,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/posts\/4299\/revisions\/4303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/media\/4302"}],"wp:attachment":[{"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/media?parent=4299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/categories?post=4299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/antrenorfotbal.ro\/blog\/wp-json\/wp\/v2\/tags?post=4299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}