{"id":69678,"date":"2015-10-08T00:00:00","date_gmt":"2015-10-08T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/la-pliometrie\/"},"modified":"2015-10-08T00:00:00","modified_gmt":"2015-10-08T00:00:00","slug":"la-pliometrie","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/la-pliometrie\/","title":{"rendered":"La pliom\u00e9trie !"},"content":{"rendered":"

Dans notre pr\u00e9c\u00e9dent article intitul\u00e9 Travailler son explosivit\u00e9<\/a>\u00a0<\/em>nous avons parl\u00e9 de la force explosive. Nous allons maintenant parler de la pliom\u00e9trie qui s\u2019est av\u00e9r\u00e9e \u00eatre l\u2019un des moyens les plus efficaces pour am\u00e9liorer votre force explosive. L\u2019entra\u00eenement orient\u00e9 vers la puissance peut \u00eatre b\u00e9n\u00e9fique, en particulier si vous suivez un entra\u00eenement appropri\u00e9 bas\u00e9 sur la force.<\/p>\n

Le terme \u00ab\u00a0pliom\u00e9trie\u00a0\u00bb vient du grec et signifie \u00ab\u00a0plus de mesures\/distances\u00a0\u00bb. Dans des \u00e9tudes sur le mouvement humain, ce terme est utilis\u00e9 pour d\u00e9crire un type complexe d\u2019exercice.<\/p>\n

Le but ultime de la pliom\u00e9trie est d\u2019am\u00e9liorer rapidement la capacit\u00e9 des athl\u00e8tes \u00e0 utiliser leur force, et pour \u00e7a elle doit \u00eatre incorpor\u00e9e apr\u00e8s une p\u00e9riode initiale d\u2019entra\u00eenement \u00e0 force maximale.<\/p>\n

Il existe une vari\u00e9t\u00e9 d\u2019exercices de pliom\u00e9trie \u00e0 la fois pour le haut et le bas du corps. \u00c0 l\u2019instar d\u2019autres types d\u2019entra\u00eenements sportifs, le choix des exercices de pliom\u00e9trie doit imiter le plus fid\u00e8lement possible les mouvements utilis\u00e9s dans le sport pour lequel la technique est adopt\u00e9e.<\/p>\n

Avant de proposer quelques exercices, nous allons mettre l\u2019accent sur trois facteurs importants\u00a0:<\/p>\n

1.<\/strong> Les exercices de pliom\u00e9trie doivent monter progressivement en intensit\u00e9<\/strong>, en commen\u00e7ant par les moins intensifs et en allant vers les plus intensifs. Mais attention \u00e0 ne pas augmenter la charge\u00a0! Si la charge est trop forte, il est probable que la vitesse et la qualit\u00e9 des gestes diminuent, et que les avantages de la pliom\u00e9trie soient contrecarr\u00e9s.<\/p>\n

2.<\/strong> Le volume de pliom\u00e9trie d\u00e9signe le nombre de r\u00e9p\u00e9titions par session<\/strong>. Dans le cas des exercices de pliom\u00e9trie pour le bas du corps, chaque fois que vous touchez le sol compte comme une r\u00e9p\u00e9tition. Les d\u00e9butants doivent faire de 80 \u00e0 100 r\u00e9p\u00e9titions, ceux avec un niveau interm\u00e9diaire entre 100 et 120, tandis que les athl\u00e8tes confirm\u00e9s doivent essayer d\u2019en faire entre 120 et 140.<\/p>\n

3.<\/strong> \u00c0 quelle fr\u00e9quence faire les exercices de pliom\u00e9trie\u00a0? En r\u00e8gle g\u00e9n\u00e9rale, deux ou trois s\u00e9ances<\/strong> de pliom\u00e9trie par semaine suffisent. Le temps de r\u00e9cup\u00e9ration recommand\u00e9 entre les s\u00e9ances se situe entre 48 et 72 heures.<\/p>\n

Voici quelques exercices que vous pouvez essayer et qui sont con\u00e7us particuli\u00e8rement pour les triathl\u00e8tes\u00a0:<\/p>\n

– Pliom\u00e9trie <\/strong>pour la natation<\/strong>: Crunch invers\u00e9. Couch\u00e9 sur le sol, tenez un ballon d\u2019entra\u00eenement entre vos genoux. Commencez avec un angle de 45\u00b0 puis soulevez les genoux vers les \u00e9paules. Faites de 25 \u00e0 30 r\u00e9p\u00e9titions avec un total de 3 ou 4 s\u00e9ries. Cet exercice peut \u00eatre combin\u00e9 avec un travail de r\u00e9sistance dans l\u2019eau pour augmenter votre force et votre puissance.<\/p>\n

– Pliom\u00e9trie pour <\/strong>le cyclisme<\/strong>: sauts lat\u00e9raux sur une bo\u00eete. Tenez vous le long d\u2019une ou de plusieurs bo\u00eetes, ou placez le pied sur le dessus de ou des la bo\u00eete(s). En n\u2019utilisant que votre jambe gauche, d\u00e9tendez-vous verticalement pour sauter aussi haut que possible. Retombez avec votre pied droit sur la bo\u00eete. R\u00e9p\u00e9tez 25 \u00e0 30 fois pendant 3 ou 4 s\u00e9ries.<\/p>\n

– Pliom\u00e9trie pour <\/strong>la course<\/strong>: sauts explosifs. Tenez-vous droit, les jambes ayant le m\u00eame \u00e9cartement que les \u00e9paules, et les genoux l\u00e9g\u00e8rement fl\u00e9chis. Pliez vos genoux l\u00e9g\u00e8rement et bondissez vers le haut. Ramenez les genoux vers la poitrine, saisissez-les avec les mains, puis rel\u00e2chez-les. R\u00e9p\u00e9tez le mouvement imm\u00e9diatement apr\u00e8s avoir touch\u00e9 le sol 25\u00a0\u00e0 30 fois pendant 3 ou 4 s\u00e9ries.<\/p>\n

Et enfin pour finir, gardez \u00e0 l\u2019esprit qu\u2019il est conseill\u00e9 de faire vos exercices de pliom\u00e9trie au d\u00e9but d\u2019une session combin\u00e9e<\/strong>, quand vous \u00eates le plus frais, car il y a toujours un l\u00e9ger risque de blessure avec ce type d\u2019entra\u00eenement \u00e0 cause du stress et de l\u2019intensit\u00e9 des exercices.<\/p>\n

Comme d\u2019habitude, nous vous recommandons de planifier votre entra\u00eenement avec soin, et de demander conseil \u00e0 quelqu\u2019un qui pourra vous suivre correctement.<\/p>\n

—————<\/p>\n

Vous cherchez les v\u00eatements parfaits pour votre entra\u00eenement\u00a0?\u00a0Jetez un \u0153il par ici\u00a0!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Dans notre pr\u00e9c\u00e9dent article intitul\u00e9 Travailler son explosivit\u00e9\u00a0nous avons parl\u00e9 de la force explosive. Nous allons maintenant parler de la pliom\u00e9trie qui s\u2019est av\u00e9r\u00e9e \u00eatre l\u2019un des moyens les plus …<\/p>\n","protected":false},"author":1372,"featured_media":1864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"\nLa pliom\u00e9trie ! - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Le terme \u00ab pliom\u00e9trie \u00bb vient du grec et signifie \u00ab plus de mesures\/distances \u00bb. 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