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Abstract(s)
Um programa de treino de força combinado com exercícios de pliometria, apresenta-se como
uma metodologia efetiva na melhoria do desempenho físico de desportistas de diversas idades
e modalidades. No entanto, no futsal não existem estudos que evidenciem os benefícios deste
método de treino. O propósito do presente estudo consistiu em avaliar os efeitos de 6
semanas de treino de força com cargas baixas a moderadas e reduzido volume de treino,
combinado com exercícios de pliometria na melhoria de diversas variáveis neuromusculares
de jogadores de futsal sub20. Vinte e um jogadores de futsal foram divididos em dois grupos:
um de controlo (GC, n = 10) e um de treino de força combinado com treino pliométrico (GF+P,
n = 11). O GF+P realizou duas sessões de treino semanais constituídas pelo exercício prensa
de pernas com cargas baixas a moderadas (45-65% 1RM) e baixo volume (2-3 séries e 5-6
repetições), sprints, saltos verticais e em profundidade, e um exercício de mudanças de
direcção, mais três treinos de futsal, enquanto que o GC realizou apenas três treinos de futsal.
O tempo do sprint nos parciais 0-10 (T10), 10-20 (T10-20) e 0-20 m (T20), a altura do salto
vertical com contramovimento (SCM), o tempo no Teste-T, a velocidade de saída da bola
(VSB) e a força máxima dinâmica no exercício prensa de pernas horizontal (PPH) foram
avaliados antes (Pré-treino) e após (Pós-treino) o programa de treino. Depois de 6 semanas,
verificaram-se melhorias significativas no SCM, VSB e PPH no GF+P, enquanto que no GC
verificou-se um diminuição significativa no parcial de sprint T10-20. No Pós-treino, foram ainda
observadas no GF+P correlações negativas significativas entre as variáveis T20 e SCM, T20 e
PPH, e Teste-T e PPH, bem como uma correlação positiva significativa entre as varáveis T20 e
Teste-T. Os resultados obtidos no presente estudo sugerem que a realização de um programa
de treino de força com baixo volume e cargas suaves, combinado com exercícios de saltos e
velocidade, em conjunto com os treinos de futsal semanais, produz efeitos positivos em
diversas variáveis neuromusculares (i.e. desempenho físico) de jogadores de futsal sub20.
A resistance training program combined with plyometric exercises, is an effective methodology on physical performance improvement of practitioners of different ages and modalities. However, in futsal there are no studies showing the benefits of that training method. The purpose of the present study consisted in evaluating the effects of 6 weeks of resistance training, with low to moderate loads and reduced training volume, combined with plyometric exercises in the improvement of several neuromuscular variables of under20 futsal players. Twenty-one futsal players were divided into two groups: control (CG, n = 10), and resistance training combined with plyometric training (GR+P, n = 11). The GR+P performed two weekly training sessions constituted by the leg press exercise with low to moderate loads (45-65% 1RM) and low volume (2-3 sets and 5-6 repetitions), sprints, vertical and depth jumps, and an exercise of change of direction, along with three futsal training sessions, while CG only performed three futsal training sessions. Sprint time in 0-10 (T10), 10-20 (T10-20) and 0-20 m (T20) partials, countermovement jump height (CMJ), T-Test time, kicking ball speed (KBS) and maximum dynamic strength in the horizontal leg press (HLP) were assessed before (Pretraining) and after (Post-training) the training program. After 6 weeks, significant improvements were observed in CMJ, T-Test, KBS and HLP for GR+P, while in CG a significant decrease was noted in sprint partial T10-20. In Post-training, significant negative correlations were found in GR+P, between variables T20 and CMJ, T20 and HLP, and T-Test and HLP, as well as a significant positive correlation between variables T20 and T-Test. The results obtained in the present study suggest that the realization of a resistance training program with low volume and soft loads, combined with jump and velocity exercises, along with weekly futsal training sessions, produce positive effects in various neuromuscular variables (i.e. physical performance) of under20 futsal players.
A resistance training program combined with plyometric exercises, is an effective methodology on physical performance improvement of practitioners of different ages and modalities. However, in futsal there are no studies showing the benefits of that training method. The purpose of the present study consisted in evaluating the effects of 6 weeks of resistance training, with low to moderate loads and reduced training volume, combined with plyometric exercises in the improvement of several neuromuscular variables of under20 futsal players. Twenty-one futsal players were divided into two groups: control (CG, n = 10), and resistance training combined with plyometric training (GR+P, n = 11). The GR+P performed two weekly training sessions constituted by the leg press exercise with low to moderate loads (45-65% 1RM) and low volume (2-3 sets and 5-6 repetitions), sprints, vertical and depth jumps, and an exercise of change of direction, along with three futsal training sessions, while CG only performed three futsal training sessions. Sprint time in 0-10 (T10), 10-20 (T10-20) and 0-20 m (T20) partials, countermovement jump height (CMJ), T-Test time, kicking ball speed (KBS) and maximum dynamic strength in the horizontal leg press (HLP) were assessed before (Pretraining) and after (Post-training) the training program. After 6 weeks, significant improvements were observed in CMJ, T-Test, KBS and HLP for GR+P, while in CG a significant decrease was noted in sprint partial T10-20. In Post-training, significant negative correlations were found in GR+P, between variables T20 and CMJ, T20 and HLP, and T-Test and HLP, as well as a significant positive correlation between variables T20 and T-Test. The results obtained in the present study suggest that the realization of a resistance training program with low volume and soft loads, combined with jump and velocity exercises, along with weekly futsal training sessions, produce positive effects in various neuromuscular variables (i.e. physical performance) of under20 futsal players.
Description
Keywords
Futsal Treino Combinado Treino de Força Treino Pliométrico Variáveis
Neuromusculares