Umdlalo ovusa amadlingozi webhola lasekolishi udonsa abasubathi abanekhono abavela ezweni lonke. Izidingo zomzimba zomdlalo zibeka abadlali engcupheni yokulimala okuningana okuhlukene. Inhlalakahle nokuphila isikhathi eside kwabadlali bebhola basekolishi kumele kuqinisekiswe, ngakho-ke kubalulekile ukubeka phezulu okuhamba phambili ekuvimbeleni ukulimala nokusebenzisa izinyathelo zokuphepha ezisebenzayo.
Ngaphezu kwalokho, lapho abadlali bebhola basekolishi bephezulu emdlalweni wabo, baphinde baqale ukubona ukuthuthuka okuhle ekusebenzeni kwabo kwezemfundo. Ukuze kuncishiswe ubungozi bokulimala ebholeni lasekolishi, nginikeza isibuyekezo sami sezinyathelo ezibalulekile zokuvimbela ezifana nezimo ezifanele, ukusetshenziswa kwemishini, ukuqiniswa kwemithetho, nokusekelwa okuphelele kwezokwelapha.
I-Preseason Conditioning
Esinye sezici ezibaluleke kakhulu ekuvimbeleni ukulimala kwabadlali bebhola basekolishi isimo sangaphambi kwesizini. Ukuze kulungiselelwe abasubathi izidingo zomzimba zemidlalo, uhlelo olusebenzayo lokumisa isimo luhlose ukukhulisa amandla abo, ukukhuthazela, ukuguquguquka, kanye nokuba bukhali. Uma kubhekwa izimfuno ezikhethekile zebhola, kunengqondo ukugxila esimweni sangaphambi kwesizini ezindaweni ezivame ukulimala njengamadolo, amaqakala, namahlombe.
Abaqeqeshi nabaqeqeshi kufanele bakhe izinhlelo zokuqeqesha eziphelele ezihlanganisa ukuqeqeshwa kwamandla, ukuvivinya umzimba kwenhliziyo nemithambo yegazi, kanye nokuvivinya amandla. Abasubathi bangazilungiselela kangcono izinselelo abazobhekana nazo enkundleni ngokwenza izivivinyo ezilingisa umnyakazo nezingcindezi zomdlalo. Ukulimala ngokweqile kungavinjelwa ngokusebenzisa isu eliqhubekayo lokulayisha ngokweqile, kancane kancane ukwandisa ubunzima nokuqina.
Ukuzivocavoca kwamandla kanye nesimo kufanele kufakwe ezinhlelweni zokuqeqesha ebholeni lasekolishi ukuvimbela ukulimala. Imigomo eyinhloko yalezi zivivinyo ukuthuthukisa amandla ewonke, ukukhuthazela kwemisipha, nokuzinza. Ukuzivocavoca okufana nama-squats, amaphaphu, ama-deadlift, nokucindezela amabhentshi kusiza ukuqinisa amaqembu emisipha abalulekile emilenzeni, emzimbeni ongaphezulu, naphakathi. Izivivinyo zokuthuthukisa isivinini, ibhalansi, namandla kuyilapho kunciphisa ingcuphe yokulimala ngenxa yokunyakaza okungazelelwe noma ukungqubuzana kuhlanganisa ukubhoboza i-agility nama-plyometrics.
Abafundi abadlala ibhola lasekolishi bavame ukuba nesikhathi esilinganiselwe sokugxila ezabelweni zabo zasekolishi. Ukwenyuka kwemithwalo yemisebenzi kungaba nomthelela omubi kuzo zombili izinjongo zabo zokusebenza kwezemfundo nezokusubatha. Yilapho-ke beqala khona ukucabanga, 'Ngingazitholaphi izinsiza Bhala Izindatshana Zami AI?' Ngenhlanhla, kukhona amathuluzi anamandla we-AI amahle ngempela nathembekile angawasiza ukuthi aqedele umsebenzi wawo ngesikhathi kanye namazinga aphezulu ochwepheshe.
Ukusetshenziswa Okufanelekile Kwezisetshenziswa
Ukunciphisa imvamisa yokulimala kanye nokuqina, okokusebenza kufanele kufane futhi kufakwe kahle. Abadlali bebhola basekolishi kufanele bagqoke izinto ezingcono kakhulu zokuzivikela ezithobela ukuphepha, okuhlanganisa nezigqoko zokuzivikela, izinsimbi zamahlombe, iziqapha emlonyeni, nezinye izinto. Abaqeqeshi nabaphathi bemishini kufanele njalo bahlole zonke izinto ezisetshenziswayo ukuthi zigugile futhi ziklebhukile futhi bazishintshe ngokushesha lapho kudingeka. Kubalulekile ukufaka imishini ukuze kwandiswe amandla ayo okuvikela ngendlela efanele.
Isibonelo, izigqoko zokuzivikela kufanele zilungiswe njalo njengoba kudingeka futhi zifakwe ngokwezifiso ekhanda lomdlali ngamunye. Ukwengeza, iziqapha zomlomo ezenziwe ngokwezifiso kufanele zigqokwe ukuze kuncishiswe ingozi yokungqubuzana nokulimala kwamazinyo. Zonke lezi yizinyathelo ezibalulekile zokuvimbela okungafanele zinganakwa.
Indlela Efanele Nokuqeqesha
Ukugxila kumasu kanye nokuhlinzeka ngokuqeqeshwa okunolwazi kunganciphisa kakhulu ukulimala kwebhola lasekolishi. Abaqeqeshi kufanele bafundise abadlali izindlela ezifanele zokubhekana, amasu okuvimba, kanye nokubulawa kokudlala ngokuphepha.
Ngokufundisa indlela efanele kanye nokukhuthaza abadlali ukuthi balondoloze ukukhanda kahle komzimba, abaqeqeshi banganciphisa amathuba okulimala okubangelwa ukunyakaza okuyiphutha noma ukungqubuzana. Bamba ukuhlaziya kwevidiyo njalo kanye namaseshini wempendulo ukuze uthuthukise indlela futhi uvimbele ukulimala.
Lapho abasubathi basekolishi bengasebenzisa amasu afanele, baqala ukuphakamisa izinga lomdlalo wabo ezindaweni eziphakeme. Futhi yilapho ibhola liqala khona ukuba nomthelela omuhle ezifundweni zabo. Sebenzisa ngokunenzuzo ulwazi oluthe xaxa mayelana nokuhlobana okuhle phakathi kwezemidlalo nokusebenza kwezemfundo.
Ukugcinwa Kwemithetho
Imithetho yomdlalo kufanele ilandelwe ngokuqinile ngokuphepha komdlali. Izinhlangano zebhola lasekolishi nezigungu ezibusayo kufanele zibuyekeze njalo futhi zibuyekeze imithetho ukuze kubhekwane nokukhathazeka okusha kwezokuphepha. Lokhu kuhlanganisa imithetho elawula indlela yokubamba, ukuthintana umakalabha kuya ku-helmet, ukukhomba, nobulukhuni obungadingekile.
Abadlali, abaqeqeshi, kanye nezikhulu kufanele bathole imiyalelo nokuqeqeshwa okufanele ngale mithetho ukuze kuqinisekiswe ukuhambisana nokuqonda okungaguquki. Ngaphezu kokuphoqelela imithetho phakathi nemidlalo, kubalulekile ukunqanda ukuziphatha okuyingozi phakathi nezikhathi zokuzilolonga. Abaqeqeshi kufanele bagcizelele amasu okulwa afanele futhi banqande ukuziphatha budedengu noma okunolaka ngokweqile ukuze kuvinjelwe ukulimala.
Ukwesekwa Kwezokwelapha Okuphelele
Ukwesekwa okuphelele kwezokwelapha kuyadingeka ezinhlelweni zebhola lasekolishi. Lokhu kudinga ukuba nabaqeqeshi bezemidlalo abanelayisensi nodokotela beqembu abanolwazi lokwelapha ukulimala okuhlobene nezemidlalo. Laba ngcweti kumele babe namakhono nemishini yokuhlola, ukubona, nokunakekela ukulimala okuhlukahlukene ngokushesha. Izivivinyo zezokwelapha ezivamile zangaphambi kwesizini zingasiza ekuhlonzeni izimo ezikhona ngaphambili zabadlali noma izici ezingaba yingozi.
Iphrothokholi yokushayisana ejulile ehlanganisa ukuhlolwa kwesisekelo nemihlahlandlela efanele yokubuyela ekudlaleni nayo iyadingeka. Ukuthuthukiswa kwesiko lokuxhumana phakathi kwabasubathi, abaqeqeshi, nabasebenzi bezokwelapha nakho kubalulekile. Abadlali kufanele bazizwe bekhululekile ukudalula noma yibuphi ubuhlungu, ukungaphatheki kahle, noma izimpawu kubasebenzi bezokwelapha ukuze kube lula ukungenelela kusenesikhathi nokulawulwa kokulimala.
Ukufudumala Okubanzi kanye Nokupholisa Phansi
Yenza inqubo yokuzifudumeza ngokuphelele ngaphambi kokuzijwayeza nemidlalo. Lokhu kufanele kubandakanye ukuvivinya umzimba okufana nokunwebeka okuguquguqukayo, ukujima kwe-cardio, kanye nezivivinyo eziqondene nezemidlalo. Umkhuba wokupholisa kufanele futhi usetshenziselwe ukusiza ekululameni nokunciphisa ubuhlungu bemisipha.
Ukuze kuthuthukiswe ukusebenza kwabo ngokomzimba futhi kuncishiswe ingozi yokuba namajaqamba, ukukhathala, nezinye izimo ezingaholela ekulimaleni, khuthaza abadlali ukuba badle amanzi anele futhi badle ukudla okunempilo. Zinike isikhathi esanele sokuphumula nokululama phakathi kokuzijwayeza, ukujima, nemidlalo. Ukuvivinya umzimba okujulile kufanele kulinganiswe nokuphumula okwanele ukuze kuncishiswe ingozi yokulimala.
Imicabango Final
Ibhola lasekolishi kufanele libeke phambili izinyathelo zokuvimbela ukulimala kanye nokuphepha ukuze kuvikelwe impilo yabadlali futhi kuqinisekiswe impumelelo yabo yesikhathi eside. Ubungozi bokulimala bungancishiswa kakhulu ngokuthatha isu elibanzi elihlanganisa izimo zangaphambi kwesizini, ukusetshenziswa kwemishini efanele, ukuqiniswa kwemithetho, kanye nokwesekwa okuqinile kwezokwelapha.
Abaqeqeshi, abaqeqeshi, iminyango yezemidlalo, nezigungu ezilawulayo banesibopho sokubeka phambili ukuphepha kwabadlali, ukufundisa abasubathi njalo, nokusebenzisa izinqubo ezisekelwe ebufakazini. Ngokuthatha lezi zinyathelo ezisheshayo, amakolishi angenza inkundla yokudlala iphephe kubadlali bebhola basekolishi, abavumele ukuthi bajabulele igeyimu ngezingozi ezimbalwa zomzimba.
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UWilliam Fontes ungumbhali onamakhono amaningi, umqeqeshi wokuqina komzimba, kanye nomsubathi wangaphambili. Njengoba ephumelele njengomdlali we-collegiate, waba nothando olujulile lwezemidlalo kanye nokuphila kahle ngokomzimba. UWilliam uqeqeshe ngempumelelo futhi waluleka abasubathi abaningi basekolishi kuwo wonke umsebenzi wakhe, ebaqondisa ekufinyeleleni ukusebenza okuphezulu nokugqugquzela indlela ephelele empilweni nasempilweni yabo iyonke.
