Pelatih Fisik Persija Jakarta: Jangan Menyepelekan Pemanasan Sebelum Bertanding

Nizar Galang

Editor:

 

  • Pemanasan menjadi salah satu aspek penting untuk pemain sebelum menjalani pertandingan.
  • Pelatih fisik Persija Jakarta, Ilham Ralibi menjelaskan secara detail manfaat dan cara pemanasan dalam sepak bola.
  • Ilham Ralibi mengatakan melakukan pemanasan yang maksimal dapat mempersiapkan otot-otot agar tidak terjadi cedera.

SKOR.id - Selain menu latihan inti, ada satu aspek vital yang dapat menyukseskan sesi latihan sesuai keinginan tim pelatih, yakni sesi warming up atau pemanasan.

Lantas seperti apa pemanasan yang tepat dalam sepak bola? Lewat program Healthy Way, Pelatih fisik Persija Jakarta, Ilham Ralibi menjelaskan secara detail manfaat dan cara pemanasan dalam sepak bola.

Menurut Ilham Ralibi pemanasan itu komponen penting dalam latihan untuk mempersiapkan otot-otot agar tidak terjadi cedera.

"Biasanya para pemain sebelum masuk lapangan melakukan ritual masing-masing. Mereka mengetahui kebutuhan tubuh mereka unutk mempersiapkan latihan," ujar Ilham.

"Setelah itu ada warming up bersama dynamic stretching, mobility, dan core, sebelum masuk ke latihan inti,” ucapnya.

Menurut pelatih alumni Fakultas Ilmu Keolahragaan (FIK) Universitas Negeri Jakarta (UNJ) itu, durasi ideal pemanasan berkisar 10-15 menit.

Tahapan pemanasan dimulai dari jogging untuk mempersipakan heart rate dan untuk menyiapkan suhu tubuh agar lebih siap.

Yang kedua gerakan-gerakan yang lebih sepesifik dan bersifat prevention. Para pemain melakukan aktivasi, dynamic streching, dan persiapan taktik.

Engkoy sapaan akrab Ilham, mengatakan bahwa pemanasan baiknya dilakukan dari bagian tubuh atas lebih dulu. Setelah itu beralih ke bagian bawah.

“Ketika melakukan warming up dimulai dari meregangkan kepala, tangan, core, hingga aktivasi buat bagian hamstring,” kata Ilham.

“Perlu dicatat, pemanasan yang baik akan menunjang latihan inti yang baik. Jangan pernah menyepelekan pemanasan," ia menambahkan.

Tentu ilmu yang diberikan oleh salah satu pelatih fisik Persija itu bisa menjadi pegangan bagi para peserta Liga TopSkor.

Bahwa para pemain yang ingin bertanding di Liga TopSkor, mulai saat ini harus lebih peduli kepada kondisi tubuhnya masing-masing.

Pemanasan yang maksimal akan menjadi salah satu antisipasi cedera pada saat pertandingan.

Baca juga berita Liga TopSkor lainnya:

Liga TopSkor Karawang: Jumlah Pendaftar Tim Peserta U-15 dan U-17 Menggembirakan

Hasil Liga TopSkor U-13: Young Warrior Konsisten Raih Hasil Positif

 

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