{"id":7067,"date":"2025-06-13T14:04:59","date_gmt":"2025-06-13T14:04:59","guid":{"rendered":"https:\/\/www.ultrax.ai\/?p=7067"},"modified":"2025-06-13T14:05:01","modified_gmt":"2025-06-13T14:05:01","slug":"how-to-train-rate-of-force-development-in-football","status":"publish","type":"post","link":"https:\/\/www.ultrax.ai\/hr\/trainings\/how-to-train-rate-of-force-development-in-football\/","title":{"rendered":"Kako trenirati brzinu razvoja sile u nogometu?"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0160to je stopa razvoja snage (RFD)?<\/h2>\n\n\n\n<p>Brzina razvoja sile (RFD) odnosi se na brzinu kojom mi\u0161i\u0107 ili skupina mi\u0161i\u0107a mo\u017ee generirati silu tijekom kontrakcije. Mjeri se kao nagib krivulje sila-vrijeme, izra\u017een u Newtonima po sekundi (N\/s). Za razliku od maksimalne sile, koja predstavlja najve\u0107u silu koju mi\u0161i\u0107 mo\u017ee proizvesti, RFD se fokusira na brzinu kojom se ta sila razvija, \u0161to ga \u010dini bitnim za eksplozivne pokrete poput sprinta, skakanja, dizanja utega i brzih promjena smjera. Maffiuletti i sur. (2016.). <\/p>\n\n\n\n<p>U mnogim sportovima i stvarnim scenarijima, vrijeme dostupno za generiranje sile je vrlo ograni\u010deno, \u0161to zna\u010di da je RFD \u010desto kriti\u010dniji faktor od same maksimalne snage u odre\u0111ivanju performansi. Na primjer, sprinteri i skaka\u010di oslanjaju se na visoki RFD kako bi proizveli eksplozivnu snagu u kratkim vremenskim okvirima. Sli\u010dno tome, diza\u010di utega moraju brzo razviti silu kako bi prevladali vanjski otpor i u\u010dinkovito dovr\u0161ili dizanja. Hern\u00e1ndez-Dav\u00f3 i Sabido (2014). <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">RFD i njegova vremenska ovisnost<\/h2>\n\n\n\n<p>RFD se analizira unutar prozora od 50\u2013200 milisekundi, budu\u0107i da je to razdoblje klju\u010dno za odre\u0111ivanje sposobnosti pojedinca da brzo generira silu. Kozinc i sur. (2022.). U ve\u0107ini atletskih pokreta, poput ubrzanja sprinta, promjene smjera i odraza, vrijeme dostupno za primjenu sile izuzetno je ograni\u010deno. Zbog toga sama maksimalna snaga nije dovoljna - sposobnost brzog generiranja sile (RFD) postaje klju\u010dni faktor performansi. Maffiuletti i sur. (2016.). <\/p>\n\n\n\n<p><strong>Istra\u017eivanja su pokazala da razli\u010dite vrste kontrakcija utje\u010du na ishode RFD-a:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Balisti\u010dke (pulsiraju\u0107e) kontrakcije, koje uklju\u010duju brzu primjenu sile i njezino trenutno otpu\u0161tanje, obi\u010dno proizvode ve\u0107e RFD vrijednosti. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eksplozivne produ\u017eene kontrakcije, gdje se sila akumulira i odr\u017eava, mogu proizvesti ni\u017ei RFD, ali rezultirati ve\u0107im ukupnim izlazom sile. <\/li>\n<\/ul>\n\n\n\n<p>Ovi nalazi upu\u0107uju na to da balisti\u010dke kontrakcije trebaju biti prioritet kada je cilj maksimiziranje RFD-a, dok bi produ\u017eene kontrakcije mogle biti korisnije kada se zajedno trenira i vr\u0161na sila i RFD. Maffiuletti i sur. (2016.).<strong> <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ekscentri\u010dna stopa razvoja sile (Eccentric RFD)<\/strong> <\/h2>\n\n\n\n<p>Dok se ve\u0107ina rasprava o RFD-u usredoto\u010duje na koncentri\u010dno stvaranje sile, ekscentri\u010dni RFD - brzina kojom se sila stvara tijekom ekscentri\u010dnih (produ\u017euju\u0107ih) mi\u0161i\u0107nih kontrakcija - jednako je va\u017ean, posebno za usporavanje, ko\u010denje i sprje\u010davanje ozljeda. <\/p>\n\n\n\n<p>Usporavanje je temeljna komponenta pokreta koja \u010desto odre\u0111uje sposobnost sporta\u0161a da u\u010dinkovito kontrolira svoje tijelo. Mnoge ozljede bez kontakta, poput puknu\u0107a prednjeg kri\u017enog ligamenta i istegnu\u0107a tetive koljena, javljaju se tijekom faze usporavanja kada sile prema\u0161uju sposobnost mi\u0161i\u0107a da ih apsorbiraju. Ve\u0107i ekscentri\u010dni RFD omogu\u0107uje mi\u0161i\u0107ima da brzo i sigurno raspr\u0161e te sile, smanjuju\u0107i stres na ligamente i zglobove. <\/p>\n\n\n\n<p>Kada se sporta\u0161 zaustavi ili promijeni smjer, ekscentri\u010dni RFD odre\u0111uje koliko u\u010dinkovito mo\u017ee apsorbirati i kontrolirati silu u kratkom vremenskom okviru. Ako je proizvodnja ekscentri\u010dne sile prespora, sporta\u0161 to mo\u017ee kompenzirati kori\u0161tenjem lo\u0161e mehanike, pove\u0107avaju\u0107i rizik od nestabilnosti zglobova, prekomjernog optere\u0107enja i ozljeda mekog tkiva. Suprotno tome, sporta\u0161 s dobro razvijenim ekscentri\u010dnim RFD-om mo\u017ee se u\u010dinkovito zaustaviti, odr\u017eati ravnote\u017eu i glatko prije\u0107i u sljede\u0107i pokret. Nishiumi i sur. (2023.). <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Klju\u010dne ekscentri\u010dne varijable i njihova uloga u performansama<\/strong> <\/h2>\n\n\n\n<p>Nekoliko ekscentri\u010dnih varijabli sile igra klju\u010dnu ulogu u odre\u0111ivanju sposobnosti sporta\u0161a da apsorbira i generira silu. Ove varijable klju\u010dni su pokazatelji u\u010dinkovitosti pokreta, rizika od ozljeda i eksplozivnih performansi: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ekscentri\u010dna sila: Ukupna sila proizvedena tijekom faze izdu\u017eivanja pokreta. Ve\u0107a ekscentri\u010dna sila pobolj\u0161ava u\u010dinkovitost usporavanja i dovodi do bolje kontrole prije eksplozivnih pokreta. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ekscentri\u010dna brzina razvoja sile (Eccentric RFD): Brzina kojom se sila apsorbira i generira ekscentri\u010dno. Ve\u0107a ekscentri\u010dna RFD pobolj\u0161ava sposobnost sporta\u0161a da se brzo zaustavi i ponovno ubrza, smanjuju\u0107i rizik od ozljeda i pove\u0107avaju\u0107i agilnost. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sila ko\u010denja: Vr\u0161na sila koja se primjenjuje tijekom faze ko\u010denja pokreta. Sporta\u0161i s ve\u0107om silom ko\u010denja mogu u\u010dinkovitije kontrolirati sile doskoka, \u0161to dovodi do pobolj\u0161anih performansi skoka i ubrzanja sprinta. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Impuls ko\u010denja: Ukupna sila primijenjena tijekom vremena tijekom faze ko\u010denja. Ve\u0107i impuls ko\u010denja omogu\u0107uje bolju apsorpciju sile i doprinosi glatkijim promjenama smjera. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ekscentri\u010dna snaga: Brzina kojom se rad izvodi tijekom ekscentri\u010dnog kretanja. Pove\u0107ana ekscentri\u010dna snaga pobolj\u0161ava prijenos energije iz ekscentri\u010dnih u koncentri\u010dne faze, pove\u0107avaju\u0107i visinu skoka i reaktivnu snagu. Nishiumi i sur. (2023.). <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Prilagodbe treningu koje utje\u010du na RFD<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Neuralne adaptacije <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Regrutiranje motornih jedinica<\/h4>\n\n\n\n<p>Sposobnost generiranja snage uvelike ovisi o sposobnosti \u017eiv\u010danog sustava da u\u010dinkovito regrutira motorne jedinice. Motorne jedinice visokog praga, koje kontroliraju brzotrzajna mi\u0161i\u0107na vlakna, klju\u010dne su za eksplozivne pokrete i brzu primjenu sile. Trening pobolj\u0161ava regrutiranje motornih jedinica sni\u017eavanjem praga na kojem se aktiviraju, omogu\u0107uju\u0107i br\u017ee i ja\u010de kontrakcije. Balisti\u010dke i eksplozivne vje\u017ebe olak\u0161avaju ranije regrutiranje ovih jedinica visokog praga, \u0161to dovodi do pove\u0107ane stope razvoja sile i pobolj\u0161anih atletskih performansi. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">U\u010destalost paljenja<\/h4>\n\n\n\n<p>Frekvencija paljenja motornih jedinica, ili brzina kojom neuroni \u0161alju impulse mi\u0161i\u0107nim vlaknima, utje\u010de i na stvaranje sile i na brzinu kontrakcije. Ve\u0107e brzine paljenja dovode do ve\u0107eg izlaza sile i pove\u0107ane brzine razvoja sile. Trening otpora i eksplozivnosti pove\u0107avaju frekvenciju paljenja, posebno tijekom maksimalnih kontrakcija, doprinose\u0107i pobolj\u0161anoj proizvodnji snage. Kod balisti\u010dkih kontrakcija, motorne jedinice u po\u010detku pale na izuzetno visokim frekvencijama prije nego \u0161to postupno opadaju, osiguravaju\u0107i brzo izra\u017eavanje sile. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Sinkronizacija motorne jedinice<\/h4>\n\n\n\n<p>Sinkronizacija motornih jedinica odnosi se na istovremenu aktivaciju vi\u0161e jedinica, \u0161to doprinosi pobolj\u0161anoj sumaciji sile. Pove\u0107ana sinkronizacija \u010desto se opa\u017ea nakon treninga snage i optere\u0107enja, posebno kod pokreta koji zahtijevaju visoku izlaznu snagu. Iako pretjerana sinkronizacija ne mora uvijek biti korisna za aktivnosti temeljene na izdr\u017eljivosti, igra zna\u010dajnu ulogu u pobolj\u0161anju proizvodnje eksplozivne sile i sportskih performansi. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Intermuskularna koordinacija<\/h4>\n\n\n\n<p>U\u010dinkovito kretanje zahtijeva preciznu koordinaciju izme\u0111u razli\u010ditih mi\u0161i\u0107a. Aktivacija sinergista, koji poma\u017eu primarnim pokreta\u010dima, pobolj\u0161ava primjenu sile i stabilnost tijekom dinami\u010dkih pokreta. Trening pobolj\u0161ava koordinaciju ovih mi\u0161i\u0107a, optimiziraju\u0107i izlaznu snagu i u\u010dinkovitost pokreta. Koaktivacija antagonista, gdje se mi\u0161i\u0107i koji se suprotstavljaju pokretu istovremeno kontrahiraju, mo\u017ee ograni\u010diti proizvodnju sile ako je pretjerana. <\/p>\n\n\n\n<p>Trening smanjuje nepotrebnu aktivaciju antagonista, a istovremeno odr\u017eava dovoljnu koaktivaciju za stabilnost zglobova, omogu\u0107uju\u0107i u\u010dinkovitije i sna\u017enije izvo\u0111enje pokreta. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Morfolo\u0161ke prilagodbe<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Vrsta mi\u0161i\u0107nih vlakana<\/h4>\n\n\n\n<p>Sastav mi\u0161i\u0107nih vlakana igra klju\u010dnu ulogu u proizvodnji snage, pri \u010demu vlakna tipa II imaju znatno ve\u0107i kapacitet za stvaranje sile i brzinu kontrakcije u usporedbi s vlaknima tipa I. Vlakna tipa II pokazuju ve\u0107u ATPazu aktivnost, pobolj\u0161ano osloba\u0111anje kalcija i br\u017ee cikliranje unakrsnih mostova, \u0161to omogu\u0107uje br\u017ee i sna\u017enije kontrakcije. <\/p>\n\n\n\n<p>Trening snage i mo\u0107i dovodi do promjena u sastavu mi\u0161i\u0107nih vlakana, obi\u010dno od tipa IIx do tipa IIa, optimiziraju\u0107i izlaznu silu i otpornost na umor. Dok genetika utje\u010de na raspodjelu vlakana, trening mo\u017ee izazvati strukturne i funkcionalne prilagodbe koje pobolj\u0161avaju proizvodnju snage. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Arhitektura mi\u0161i\u0107a<\/h4>\n\n\n\n<p>Strukturna organizacija mi\u0161i\u0107nih vlakana odre\u0111uje potencijal stvaranja sile i brzinu kontrakcije. Povr\u0161ina popre\u010dnog presjeka klju\u010dni je faktor, jer ve\u0107i mi\u0161i\u0107i generiraju ve\u0107u silu, prvenstveno zbog hipertrofije vlakana tipa II. Trening pove\u0107ava povr\u0161inu popre\u010dnog presjeka dodavanjem miofibrila, pobolj\u0161avaju\u0107i ukupnu kontraktilnu silu. Duljina fascikula jo\u0161 je jedan kriti\u010dan faktor, jer dulji fascikuli omogu\u0107uju ve\u0107e brzine kontrakcije i pobolj\u0161anu izlaznu snagu. <\/p>\n\n\n\n<p>Eksplozivni i sprint trening mogu izazvati pove\u0107anje duljine fascikula, \u0161to pobolj\u0161ava brzinu skra\u0107ivanja i primjenu sile. Kut penacije, orijentacija mi\u0161i\u0107nih vlakana u odnosu na tetivu, tako\u0111er utje\u010de na proizvodnju sile. Pove\u0107anje kuta penacije zbog treninga otpora optimizira prijenos mi\u0161i\u0107ne sile, dok br\u017ei trening temeljen na kontrakciji mo\u017ee odr\u017eavati ni\u017ei kut za pobolj\u0161anu brzinu kretanja. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Svojstva tetiva<\/h4>\n\n\n\n<p>Krutost tetiva igra klju\u010dnu ulogu u prijenosu sile s mi\u0161i\u0107a na kost. Kru\u0107e tetive pove\u0107avaju snagu smanjenjem gubitka energije tijekom brzih pokreta, \u010dine\u0107i prijenos sile u\u010dinkovitijim. Trening snage pove\u0107ava krutost tetiva, pobolj\u0161avaju\u0107i neuromuskularnu u\u010dinkovitost i primjenu sile. Me\u0111utim, u aktivnostima koje zahtijevaju elasti\u010dnost, poput sprinta i skakanja, ravnote\u017ea izme\u0111u krutosti tetiva i podatljivosti je neophodna za optimizaciju pohrane i povrata energije. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Aktivacija sinergista<\/h4>\n\n\n\n<p>Sinergisti\u010dki mi\u0161i\u0107i poma\u017eu primarnim pokreta\u010dima u proizvodnji sile i stabilnosti tijekom pokreta. U\u010dinkovita aktivacija sinergista pobolj\u0161ava izvedbu pokreta, pobolj\u0161ava stabilnost i omogu\u0107uje ve\u0107i izlaz snage. Trening, posebno vje\u017ebe snage i eksplozivnosti, pobolj\u0161ava aktivaciju i koordinaciju sinergisti\u010dkih mi\u0161i\u0107a, osiguravaju\u0107i optimalnu primjenu sile. Dobro utrenirani sporta\u0161i pokazuju precizniju kontrolu nad sinergistima, smanjuju\u0107i gubitak energije i maksimiziraju\u0107i u\u010dinkovitost u pokretima velike snage. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koaktivacija antagonista<\/h4>\n\n\n\n<p>Antagonisti\u010dki mi\u0161i\u0107i suprotstavljaju se kretanju agonista i igraju ulogu u stabilizaciji zgloba. Prekomjerna koaktivacija mo\u017ee smanjiti izlaznu silu i ograni\u010diti razvoj snage. Me\u0111utim, odre\u0111ena razina aktivacije antagonista potrebna je za koordinirano kretanje i sprje\u010davanje ozljeda. Trening snage i mo\u0107i smanjuje nepotrebnu koaktivaciju antagonista, omogu\u0107uju\u0107i ve\u0107u proizvodnju sile uz odr\u017eavanje stabilnosti. Ova prilagodba osigurava da se maksimalna snaga mo\u017ee primijeniti uz minimalan otpor suprotnih mi\u0161i\u0107nih skupina. Cormie, McGuigan i Newton (2011). <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Testiranje brzine razvoja sile: Izometrijski povla\u010denje sredine bedara (IMTP)<\/strong> <\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pregled izometrijskog povla\u010denja sredine bedara (IMTP)<\/strong> <\/h3>\n\n\n\n<p>Izometrijski povla\u010denje sredine bedara (IMTP) \u0161iroko je kori\u0161ten protokol testiranja za procjenu brzine razvoja sile (RFD), vr\u0161ne sile (PF) i neuromuskularnih karakteristika sporta\u0161a. Ovaj test je posebno vrijedan za trenere snage i kondicije, jer omogu\u0107uje procjenu eksplozivnih sposobnosti sporta\u0161a. Tijekom testa, kao \u0161to je prikazano na prvoj slici, sporta\u0161 eksplozivno povla\u010di \u0161ipku jednu sekundu, opona\u0161aju\u0107i pokret uklju\u010divanja i isklju\u010divanja (1 sekunda uklju\u010deno, 1 sekunda isklju\u010deno). <\/p>\n\n\n\n<p>Nakon testa, podaci se analiziraju kako bi se izdvojili specifi\u010dni vremenski prozori, kao \u0161to su 0\u201330 ms, 0\u201350 ms, 0\u201375 ms, 50\u2013100 ms i 150\u2013200 ms, za procjenu RFD profila sporta\u0161a i kona\u010dne procjene performansi. <\/p>\n\n\n\n<p>Kako bi se osigurali valjani i pouzdani rezultati IMTP-a, treba slijediti sljede\u0107e najbolje prakse: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standardizirano pozicioniranje <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Visina \u0161ipke i kut koljena trebali bi opona\u0161ati drugi polo\u017eaj povla\u010denja u dizanju utega (kut koljena ~120-130\u00b0). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sporta\u0161 bi trebao biti pri\u010dvr\u0161\u0107en za \u0161ipku kako bi se smanjilo kretanje. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maksimalna namjera <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sporta\u0161e treba uputiti da \u201evuku \u0161to ja\u010de i \u0161to br\u017ee mogu\u201c kako bi osigurali maksimalnu ekspresiju sile. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Radi dosljednosti preporu\u010duje se odbrojavanje (npr. \u201e3, 2, 1, povuci!\u201c). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zagrijavanje prije testa <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strukturirano zagrijavanje koje uklju\u010duje vo\u017enju bicikla i dinami\u010dko istezanje pobolj\u0161ava pouzdanost. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izvo\u0111enje submaksimalnih dinami\u010dkih povla\u010denja sredine bedara prije IMTP testa mo\u017ee optimizirati neuromuskularnu aktivaciju. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Konzistentne metode uzorkovanja <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za dosljedne i pouzdane rezultate treba koristiti unaprijed definirane RFD vremenske pojaseve (0\u201330 ms, 0\u201350 ms, 0\u201375 ms, 50\u2013100 ms, 150\u2013200 ms). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podaci iz ovih vremenskih prozora analiziraju se kako bi se utvrdila eksplozivna snaga sporta\u0161a i u\u010dinkovitost RFD-a. <\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"438\" height=\"750\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Screenshot-2025-06-12-at-14.05.07.png\" alt=\"\" class=\"wp-image-7069\" style=\"width:252px;height:auto\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Screenshot-2025-06-12-at-14.05.07.png 438w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Screenshot-2025-06-12-at-14.05.07-175x300.png 175w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Screenshot-2025-06-12-at-14.05.07-7x12.png 7w\" sizes=\"(max-width: 438px) 100vw, 438px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\">Analiza rezultata testiranja <\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"926\" height=\"310\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Frame-1.png\" alt=\"Force developmentRate \" class=\"wp-image-7070\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Frame-1.png 926w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Frame-1-300x100.png 300w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Frame-1-768x257.png 768w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Frame-1-18x6.png 18w\" sizes=\"(max-width: 926px) 100vw, 926px\" \/><figcaption class=\"wp-element-caption\"><strong><em>Referenca: Vald Performance ForceDecks<\/em><\/strong><\/figcaption><\/figure>\n\n\n\n<p>Trag sile na slici predstavlja podatke iz jedne sesije testiranja, snimljene pomo\u0107u VALD softvera, koji pru\u017ea precizna mjerenja sposobnosti sporta\u0161a da generira silu u razli\u010ditim fazama procjene RFD-a. Test procjenjuje RFD rane faze (0-100 ms) i RFD kasne faze (150-200 ms), nude\u0107i vrijedne uvide u neuromuskularnu u\u010dinkovitost i eksplozivni potencijal. <\/p>\n\n\n\n<p>Za 15-godi\u0161njeg nogometa\u0161a kojeg smo testirali pomo\u0107u VALD softvera, pobolj\u0161anje rane faze RFD-a klju\u010dno je za brzo ubrzanje, agilnost i brzu reakciju na terenu. Rezultati testa poma\u017eu u odre\u0111ivanju oslanja li se sporta\u0161 prirodno na brzu primjenu sile ili mu je potreban dodatni ciljani trening za pobolj\u0161anje eksplozivne snage u kra\u0107im vremenskim okvirima. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"609\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-8-2-1024x609.png\" alt=\"Performance \" class=\"wp-image-7076\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-8-2-1024x609.png 1024w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-8-2-300x178.png 300w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-8-2-768x456.png 768w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-8-2-18x12.png 18w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-8-2.png 1474w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong><em>Referenca: Vald Performance ForceDecks<\/em><\/strong> <\/figcaption><\/figure>\n\n\n\n<p><strong>Klju\u010dni nalazi rezultata testiranja za 15-godi\u0161njeg nogometa\u0161a:<\/strong> <\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li>Vr\u0161na sila (1770 N): Ova vrijednost predstavlja maksimalnu izlaznu silu igra\u010da. Za 15-godi\u0161njeg nogometa\u0161a, ovo je umjereno do iznadprosje\u010dno u usporedbi sa sporta\u0161ima sli\u010dne dobi i sportske pozadine. <\/li>\n<\/ol>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li>Rani RFD (75 ms \u2013 100 ms): <\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>RFD na 75 ms (1743 N\/s) je relativno ni\u017ei u usporedbi s kasnijim vremenskim to\u010dkama. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>RFD na 100 ms (2350 N\/s) pokazuje zna\u010dajan porast, \u0161to ukazuje na odgo\u0111eno, ali pobolj\u0161ano stvaranje sile. <\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\">\n<li>Kasniji RFD (150ms \u2013 200ms): <\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>RFD na 150 ms (3227 N\/s) i RFD na 200 ms (3315 N\/s) ukazuju na sna\u017enu proizvodnju sile u kasnoj fazi. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vrhunac RFD-a javlja se oko 200 ms, \u0161to sugerira da se igra\u010d vi\u0161e oslanja na dulja vremena aktivacije za generiranje eksplozivne snage. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zaklju\u010dak i preporuke<\/strong> <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Igra\u010d ima dobru ukupnu proizvodnju sile, ali se oslanja na dulje vremenske okvire (150-200ms) za generiranje sile. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>RFD u ranoj fazi (0-100 ms) je ni\u017ei, \u0161to mo\u017ee ukazivati na zaostajanje u eksplozivnoj snazi tijekom po\u010detnih faza ubrzanja, klju\u010dnih za sprint i brze promjene smjera u nogometu. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Prakti\u010dna primjena balisti\u010dkog i pliometrijskog treninga<\/strong> <\/h3>\n\n\n\n<p>Balisti\u010dki trening je osmi\u0161ljen tako da osigurava kontinuiranu primjenu sile kroz cijeli raspon pokreta. To dovodi do vrhunskog RFD-a u ranoj fazi, \u0161to je klju\u010dno za pokrete koji zahtijevaju brzu proizvodnju sile. Klju\u010dne balisti\u010dke vje\u017ebe uklju\u010duju skok s trap \u0161ipkom, bacanje bench press-a, bacanje medicinke, polu\u010du\u010danj s brzom ekscentri\u010dnom i koncentri\u010dnom fazom\u2026 <\/p>\n\n\n\n<p>Ove vje\u017ebe pobolj\u0161avaju sposobnost brzog i u\u010dinkovitog generiranja sile, omogu\u0107uju\u0107i sporta\u0161ima da maksimiziraju izlaznu snagu. Tijekom izvo\u0111enja ovih balisti\u010dkih vje\u017ebi, najva\u017enija stvar je namjera sporta\u0161a, ako sporta\u0161 ne daje svoj maksimum ili je u stanju umora, mo\u017eete odbaciti sve prilagodbe. Jo\u0161 jedna stvar, kori\u0161tenje sprava temeljenih na brzini je obavezno, nemojte skupljati nepotrebna ponavljanja i vrijeme pobje\u0111uje snagu. <\/p>\n\n\n\n<p>Ovdje \u0107emo uklju\u010diti neke protokole za prakti\u010dnu upotrebu Ultrax Drill: <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"796\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1024x796.png\" alt=\"\" class=\"wp-image-7077\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1024x796.png 1024w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-300x233.png 300w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-768x597.png 768w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1536x1194.png 1536w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-15x12.png 15w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2.png 1906w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Ultrax Drill<\/figcaption><\/figure>\n\n\n\n<p><strong><em>Integracija eksplozivnog treninga u nekoliko tjednih mikrociklusa: <\/em><\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"614\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-1024x614.png\" alt=\"Ultrax\" class=\"wp-image-7079\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-1024x614.png 1024w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-300x180.png 300w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-768x460.png 768w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-1536x921.png 1536w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-2048x1228.png 2048w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-2-1-18x12.png 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Ultrax softver<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"611\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-1024x611.png\" alt=\"\" class=\"wp-image-7080\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-1024x611.png 1024w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-300x179.png 300w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-768x459.png 768w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-1536x917.png 1536w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-2048x1223.png 2048w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-3-18x12.png 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Ultrax softver<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"614\" src=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-1024x614.png\" alt=\"\" class=\"wp-image-7081\" srcset=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-1024x614.png 1024w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-300x180.png 300w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-768x460.png 768w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-1536x921.png 1536w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-2048x1227.png 2048w, https:\/\/www.ultrax.ai\/wp-content\/uploads\/2025\/06\/Group-4-18x12.png 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Ultrax softver<\/figcaption><\/figure>\n\n\n\n<p>U tjednom mikrociklusu jedna od u\u010dinkovitih strategija je kombiniranje eksplozivnog treninga s vje\u017ebama snage, \u010dak dva puta tjedno u sezoni. Me\u0111utim, potrebno je pa\u017eljivo razmotriti vrstu mi\u0161i\u0107nih kontrakcija (ekscentri\u010dne, koncentri\u010dne, izometrijske), metode i ukupni volumen treninga kako bi se izbjeglo preoptere\u0107enje ili umor, posebno na MD-2 i MD-1. <\/p>\n\n\n\n<p>Koristan dodatak tjednom planu je \u201eprime\u201c sesija, koja se obi\u010dno izvodi na MD-1 (dan utakmice minus jedan). Rije\u010d je o kratkoj, visokointenzivnoj eksplozivnoj sesiji niskog volumena koja se izvodi prije terenskog rada mom\u010dadi. Za neke igra\u010de ova vrsta pripremne stimulacije je bitna i mo\u017ee se izvesti \u010dak i na sam dan utakmice, poma\u017eu\u0107i im da se osje\u0107aju o\u0161tro i mentalno pripremljeno. <\/p>\n\n\n\n<p>Osobno, volim mikrodozirati eksplozivni trening dva puta tjedno: jednom na najintenzivniji dan treninga i jednom na MD-1, kao pripremni podra\u017eaj prije me\u010da, kombiniraju\u0107i metode poput pliometrije, balistike i kontrasta. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Napomena o protokolima treninga<\/strong> <\/h3>\n\n\n\n<p>Ovi <strong>protokoli obuke <\/strong>navedeni su kao primjeri. <strong>protokoli, vje\u017ebe i volumen<\/strong> treba prilagoditi na temelju <strong>trenutno fizi\u010dko stanje, dob, razina iskustva i individualne potrebe<\/strong> sporta\u0161a ili tima. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <strong>Izbor vje\u017ebi trebao bi biti uskla\u0111en s ciljevima sporta\u0161a<\/strong>. <\/li>\n\n\n\n<li> <strong>Optere\u0107enje, volumen i razdoblja odmora<\/strong> trebalo bi biti <strong>progresivno prilago\u0111eno<\/strong> prema rije\u010dima sporta\u0161a <strong>iskustvo u treningu i sposobnost oporavka<\/strong>. <\/li>\n\n\n\n<li><strong>Mla\u0111i ili manje iskusni sporta\u0161i<\/strong> mo\u017ee zahtijevati <strong>vje\u017ebe modificiranog intenziteta i ni\u017ee slo\u017eenosti<\/strong> razviti <strong>osnovne vje\u0161tine kretanja na siguran na\u010din<\/strong>. <\/li>\n\n\n\n<li><strong>Napredniji sporta\u0161i<\/strong> mo\u017ee uklju\u010divati <strong>balisti\u010dke i pliometrijske vje\u017ebe vi\u0161eg intenziteta  <\/strong>maksimizirati <strong>eksplozivna snaga i neuromuskularna u\u010dinkovitost<\/strong>. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Reference<\/h2>\n\n\n\n<p>1.  Kozinc \u017d, Ple\u0161a J, Djuri\u0107 D, \u0160arabon N. Comparison of Rate of Force Development between Explosive Sustained Contractions and Ballistic Pulse-like Contractions during Isometric Ankle and Knee Extension Tasks. <em>Primijenjene znanosti<\/em> 2022;12(10255). doi:10.3390\/app122010255\u200b. <\/p>\n\n\n\n<p>2.  Cormie P, McGuigan MR, Newton RU. Developing Maximal Neuromuscular Power: Part 1 \u2013 Biological Basis of Maximal Power Production. <em>Sportska medicina.<\/em> 2011;41(1):17-38. doi:10.2165\/11537690-000000000-00000\u200b. <\/p>\n\n\n\n<p>3.  Tsoukos A, Veligekas P, Brown LE, Terzis G, Bogdanis GC. Delayed Effects of a Low-Volume, Power-Type Resistance Exercise Session on Explosive Performance. <em>J Snaga Kond. Res.<\/em> 2018;32(3):643\u2013650. doi:10.1519\/JSC.0000000000002345<strong>\u200b.<\/strong> <\/p>\n\n\n\n<p>4.  McMaster DT, Gill N, Cronin J, McGuigan M. A Brief Review of Strength and Ballistic Assessment Methodologies in Sport. <em>Sportska medicina.<\/em> 2014;44(5):603\u2013623. doi:10.1007\/s40279-014-0145-2<strong>\u200b.<\/strong> <\/p>\n\n\n\n<p>5.  Nishiumi D, Nishioka T, Saito H, Kurokawa T, Hirose N. Associations of Eccentric Force Variables during Jumping and Eccentric Lower-Limb Strength with Vertical Jump Performance: A Systematic Review. <em>PLoS Jedan.<\/em> 2023;18(8):e0289631. doi:10.1371\/journal.pone.0289631\u200b. <\/p>\n\n\n\n<p>6.  Hern\u00e1ndez-Dav\u00f3 JL, Sabido R. Rate of Force Development: Reliability, Improvements, and Influence on Performance. <em>Eur J Hum Mov.<\/em> 2014;33:46\u201369. <\/p>\n\n\n\n<p>7.  Maffiuletti NA, Aagaard P, Blazevich AJ, Folland J, Tillin N, Duchateau J. Rate of Force Development: Physiological and Methodological Considerations. <em>Eur J Appl Physiol.<\/em> 2016;116(6):1091-1116. doi:10.1007\/s00421-016-3346-6\u200b. <\/p>","protected":false},"excerpt":{"rendered":"<p>What is Rate of Force Development (RFD)? The Rate of Force Development (RFD) refers to how quickly a muscle or group of muscles can generate force during a contraction. It is measured as the slope of the force-time curve, expressed in Newtons per second (N\/s). Unlike maximal force, which represents the highest force a muscle [&hellip;]<\/p>","protected":false},"author":7,"featured_media":7073,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-7067","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Train Rate of Force Development in Football? | Ultrax AI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ultrax.ai\/hr\/trainings\/how-to-train-rate-of-force-development-in-football\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Train Rate of Force Development in Football? | Ultrax AI\" \/>\n<meta property=\"og:description\" content=\"What is Rate of Force Development (RFD)? The Rate of Force Development (RFD) refers to how quickly a muscle or group of muscles can generate force during a contraction. It is measured as the slope of the force-time curve, expressed in Newtons per second (N\/s). 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