Italiano, Translations
10 Consigli per Migliorare Come Giocatore di Football
Di: Travis Brody
Traduzione a cura di: Enrico Brazzi
A cura di: Valentina Ferrara
Quando fai sport, ti sembra sempre di non riuscire a esprimere tutto il tuo potenziale, indipendentemente dalla tua bravura. È la cosa bella dello sport, non solo del football americano: puoi sempre spingerti oltre i tuoi limiti. Il corpo e la mente umana fanno cose straordinarie, e lo sport ci dà un mezzo per incanalare la nostra crescita personale verso qualcosa di tangibile e positivo.
Ecco una lista di 10 consigli da seguire per migliorare come giocatore di football:
1. Allenati
Esistono innumerevoli modi per migliorare, ma è giocare che fa la differenza. Per anni Malcolm Gladwell, autore del libro “Fuoriclasse: Storia naturale del successo” (Amazon: USA/UK/FR/ES/DE/IT), ha svolto ricerche per scoprire cosa accomunava alcune delle persone che avevano successo. Secondo Gladwell, la chiave del successo è allenare un’abilità specifica per un totale di circa diecimila ore. La “regola delle diecimila ore”, come viene chiamata oggi, può essere applicata direttamente allo sport e trasformarti in un atleta di alto livello. Investendo il tempo necessario nell’allenamento, potrai diventare un fenomeno nel tuo campionato e guadagnarti il rispetto di compagni e avversari per le tue capacità e per la tua dedizione.
Prima di tutto, non saltare mai allenamento. Arrivare in anticipo per fare un po’ di lavoro extra non solo ti avvantaggia rispetto a compagni e avversari, ma fa capire ai tuoi allenatori che ti stai impegnando per la squadra e per diventare il miglior giocatore possibile. Al di fuori degli allenamenti programmati, puoi incontrarti con un compagno per allenarti. Ricevere, bloccare, lanciare, difendere e placcare sono solo alcune delle cose che puoi fare. Se non trovi un compagno, trova il tempo di allenarti da solo. In ogni ruolo ci sono dei fondamentali che puoi allenare da solo. I quarterback possono lavorare sul footwork, sul dropback e sullo scramble. I ricevitori possono lavorare sulle tracce e sulle release. Gli uomini di linea possono lavorare sul primo passo, sul footwork, e sull’uso delle mani. I defensive back possono lavorare sul backpedal e sulla capacità di arrivare sul pallone al momento giusto, eccetera eccetera. La domanda non è cosa puoi fare, ma quanto tempo sei disposto a investire per migliorare.
2. Studia il regolamento
Succede tutte le volte che un field goal o un punt viene deflettato. Alcuni giocatori non sanno cosa fare: prendo la palla e corro? La lascio andare? Cosa succede se la raccolgono gli avversari? Addirittura, molti giocatori NFL non conoscono alcune regole, ed è il loro lavoro. Se non ci credete, andate a vedere la famigerata conferenza stampa di Donovan McNabb dopo il pareggio dei Philadelphia Eagles contro i Cincinnati Bengals nel 2008, in cui ammise di non sapere che una partita poteva finire in pareggio. Imbarazzante, vero?
Conoscere le regole meglio dei tuoi avversari può fare la differenza tra una vittoria e una sconfitta. Studia il regolamento per evitare che ti capiti la stessa cosa. Nella maggior parte dei campionati europei si segue il regolamento NCAA, quindi leggi il regolamento aggiornato per chiarire ogni dubbio. Ricorda: conoscere le regole significa conoscere TUTTE le regole.
3. Fai palestra
Sappiamo tutti che andare in palestra con costanza ti farà diventare più grosso e più veloce. Concentrati su forza e massa, e meno sull’aspetto estetico. Quante volte ho giocato con ragazzi che avevano il fisico, ma non erano in grado di bloccare o di fare un placcaggio. Stai facendo pesi per giocare a football, non per fare il figo in spiaggia.
Tim Ferriss, autore del libro “4 ore alla settimana per il tuo corpo” (Amazon: USA/UK/FR/ES/DE/IT), consiglia di concentrarsi su un concetto chiamato “dose minima efficace”. Invece di fare 4-6 serie di un esercizio, Ferriss consiglia di eseguire una serie di 8+ ripetizioni con il proprio massimale, finché non si riescono più a muovere i pesi. È il minimo che devi fare per raggiungere i risultati che ti sei prefissato. In questo modo otterrai l’80% dei risultati con il 20% del tempo e della fatica.
4. Segui una dieta
Molti nutrizionisti hanno stimato che la crescita muscolare è 80% alimentazione e 20% allenamento. Se non stai attento a quello che mangi, non otterrai i risultati che vuoi raggiungere. Le proteine sono fondamentali per la crescita muscolare, ed è molto probabile che tu non stia integrando abbastanza proteine nella tua dieta. James Meschino, un famoso esperto di nutrizione e sviluppo muscolare, consiglia una semplice formula per calcolare il fabbisogno giornaliero di proteine. Per calcolare i grammi di proteine che dovrebbero assumere quotidianamente, le persone che si allenano 5-7 volte la settimana, incluse 3-4 sessioni di pesi, dovrebbero moltiplicare il proprio peso in chili per 1,3. Chi si allena 5-7 volte alla settimana e fa almeno un’ora di pesi 5 volte alla settimana dovrebbe moltiplicare il proprio peso per 1,5. Gli atleti di alto livello, infine, dovrebbero moltiplicare il proprio peso per 1,7 per massimizzare la crescita muscolare.
Evita cibi confezionati, caffeina e zuccheri. Mangiare carne va bene, ma ricordati che non tutti i tipi di carne hanno lo stesso rapporto tra proteine e calorie. Le carni magre come il pollo e il tacchino hanno più proteine e meno calorie, mentre le carni grasse come la carne di manzo e di maiale hanno più calorie. Chi gioca in una skill position (ricevitori, defensive back, running back, quarterback) dovrebbe puntare a mettere su massa magra (molte proteine/poche calorie) mentre gli uomini di linea e i linebacker dovrebbero puntare a mettere su massa (molte proteine/molte calorie). Di nuovo, “4 ore alla settimana per il tuo corpo” di Tim Ferriss (Amazon: USA/UK/FR/ES/DE/IT) è il miglior libro sull’argomento.
5. Guarda i filmati
C’è un motivo per cui Peyton Manning è uno dei migliori a giocare a football. Non è un gran atleta, non è veloce, ha un braccio sotto la media per essere un quarterback NFL e non è preciso come Tom Brady, Drew Brees o Aaron Rodgers. Tuttavia, nessuno mette in dubbio la sua preparazione e la sua conoscenza del football. Manning ha raggiunto questi risultati studiano i filmati per ore e ore. Studia i filmati delle sue partite e dei suoi allenamenti, oltre ai filmati dei suoi avversari. Questo lo rende mentalmente superiore a qualsiasi altro giocatore in campo.
Guardare i filmati ti permette di imparare dai tuoi errori e di vedere le cose da una prospettiva diversa. Puoi anche imparare nuove tecniche e movimenti dagli altri giocatori. Citando Malcolm Gladwell “Solo chi ha talento e preparazione raggiunge il successo”. Chiedi ai coach una copia dei filmati degli allenamenti o delle partite per valutare le tue prestazioni. Se la tua squadra non ha la possibilità di filmare allenamenti e partite, aiutali a far sì che inizi a farlo. Sii parte della soluzione.
6. Fai allenamenti mirati per il tuo ruolo
Assicurati di capire cosa ci vuole per eccellere nel tuo ruolo. Se sei un uomo di linea, dovrai concentrarti su forza, massa, tenacia, e altruismo. Se sei un defensive back, serviranno rapidità di piedi, velocità, un buon istinto e una memoria corta. Che tu sia in palestra o stia andando a correre, assicurati che tutto ciò che fai ruoti attorno a ciò che serve per eccellere nel tuo ruolo. Gli uomini di linea raramente corrono per più di 20-30 yard in un’azione, quindi una corsa di 8 chilometri probabilmente servirà a poco. I quarterback raramente devono placcare, quindi fare esercizi di placcaggio sarà poco utile. Focalizzandoti su quello che serve per eccellere nel tuo ruolo, eviterai infortuni e potrai utilizzare il tempo a disposizione per diventare il migliore possibile nel tuo ruolo. Devi fare un uso razionale del tuo tempo e delle tue energie.
7. Dormi a sufficienza
Il 90% del processo di recupero del tuo corpo si svolge mentre dormi. Dormire è di vitale importanza durante la stagione ed è fondamentale prima di una partita. L’alcool interrompe il ciclo del sonno e la produzione di testosterone, necessario per i muscoli e per avere energia. Il giorno della partita, ti serviranno entrambi. Il testosterone viene generato dal colesterolo, che viene prodotto tra le 4 e le 6 del mattino. Mantenere un ritmo del sonno regolare e dormire bene la notte darà al tuo corpo la possibilità di recuperare e di avere l’energia necessaria per la prossima volta che scenderai in campo.
8. Gioca contro avversari più forti
Uno dei modi più efficaci per migliorare è giocare a un livello più alto. Esistono mille modi per giocare contro avversari più forti. Se giochi in giovanile, chiedi al coach della squadra Senior di partecipare agli allenamenti. Anche se fai solo gli allenamenti, allenarti contro giocatori più grossi, più veloci e più forti farà crescere il tuo livello di gioco per poter competere con loro. Puoi anche pensare di giocare in una squadra di una serie più alta o giocare in un paese che ha un livello di gioco complessivamente più alto. Ci sono giocatori olandesi, austriaci, e spagnoli che giocano in Germania, per esempio. Se vuoi veramente metterti alla prova, prendi in considerazione di passare un semestre o un anno negli Stati Uniti e di iscriverti come walk-on alla squadra di football dell’istituto in cui studi. In ogni caso, più giochi contro i migliori, più migliorerai.
9. Fai preparazione atletica
Quando si arriva nel quarto quarto, la maggior parte dei giocatori di football sta giocando all’85-90% delle proprie capacità. Immagina se fossi capace di dare il 100% per tutta la partita. Vorrebbe dire avere un vantaggio significativo nei momenti decisivi. Se non senti la fatica verso fine partita, stai giocando a un livello completamente diverso rispetto agli altri. Questo significa che sarai più concentrato, che gli allenatori tenderanno a chiamare uno schema in cui potrai diventare l’eroe della giornata, e che guadagnerai la fiducia dei tuoi compagni quando la partita è sul filo del rasoio.
Lavora per essere al top della forma allenandoti a ritmo partita. Più giochi al 100%, più il tuo corpo sarà pronto per affrontare i rigori della partita. Corri le 40 yard a fine allenamento, fai più ripetizioni o corri più tracce. Assicurati di essere pronto per la partita.
10. Chiedi un feedback
Chiedi agli allenatori un feedback sulle tue prestazioni. Il vantaggio di ricevere un’opinione oggettiva è che gli allenatori vedono cose che tu non riesci a vedere. In questo modo farai capire che apprezzi le loro opinioni e che vuoi diventare un giocatore migliore. Farai buona impressione agli occhi di un allenatore. Inoltre, imparerai molto sui tuoi punti forti e sui tuoi punti deboli, guadagnando fiducia e capendo dove devi lavorare di più.
Cosa ne pensi di questa lista? Vuoi aggiungere qualcosa a quanto già detto, o avresti voluto inserire altri punti? Discutiamone nei commenti.
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