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 2012  신입회원 모집 2012 신입회원 모집
안녕하십니까..  사회인야구단 LG팬클럽 입니다. 2012년 사회인리그 시즌을 맞이하여 야구에 ... fullstory >>

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  유총무(2002-10-26 11:53:00, Hit : 20587, Vote : 1070
 투수를 위한 런닝 방법

투수를 위한 런닝법

모든 운동의 기초는 러닝이다. 컨디션유지, 볼 스피드, 투구 밸런스, 컨트롤을 유지하기 위해서는 러닝을 많이 해야 한다. 투수는 시즌 중 몸(컨디션)이 무거울 때만 러닝을 많이 하는 것이 아니라 몸이 무겁기 전에 충분한 러닝으로 컨디션 조적을 해야 한다. 러닝을 꾸준히 해야만 자신의 투구 능력을 지켜 나갈 수 있다. 뛰어난 기량을 가진 투수라 할지라도 러닝을 게을리 하게 되면 결국 하체 근력이 약해져, 투구 밸런스가 흐트러지는 큰 아픔을 겪을 것이고 주전자리를 동료 또는 후배에게 빼앗길 것이다. 투수는 러닝을 할 때 투구 동작과 연관지어 러닝을 하는 습관을 가져야 한다. 마운드 위에서 일구 일구에 전력 투구를 하듯 러닝에도 집중하면 하체와 어깨를 강하게 할 수 있다. 투수들에게 필요한 올바른 러닝 방법은 아래와 같다.

(1) 보폭을 크게 해 달려라

투수에게 있어서 보폭을 크게 해 달리는 것은 매우 중요한 일이다. 보폭을 크게 하면 투구 동작 중 보폭(스트라이드)을 내미는 것과 같은 효과를 얻을 수 있다. 개개인의 신장, 하체 길이, 투구 동작에 따라 차이는 있지만 대략 스트라이드는155cm~165cm이다. 보폭을 넓게 해 달리면 누구 동작(중심이동) 과정에서 하체의 들림이 적어진다. 이 말은 올바른 투구 밸런스를 유지할 수가 있다는 것이다. 또한 보폭을 넓게 해 다리면 스피드는 향상은 물론 좋은 컨트롤을 유지하는 데에도 도움이 된다. 좋은 습관으로 러닝을 하는 투수는 하체가 강해지는 것은 물론 투구 밸런스와 제구력도 같이 향상될 것은 분명한 사실이다.

(2) 장거리 러닝

장거리 러닝을 통하여 땀을 충분히 흘리면 심폐 지구력 향상은 물론 신체의 피로를 제거할 수 있다. 심폐 지구력이 향상되면 자신의 최고 투구 컨디션을 유지할 수가 있다. 장거리 러닝을 할 때는 어깨에 힘을 빼고 가볍게 앞뒤고 흔들면서 달린다. 마라톤 선수는 상체의 흔들림이 적어야 체력을 비축하여 42km가 넘는 거리를 달릴 수있을 것이다. 하지만 투수의 장거리 러닝은 30~40(4~6km)이 적당하므로 어깨를 가볍게 흔들어 주는 것이 좋다. 시즌 중 장거리 러닝은 주 1,2회 30~40분이 적당하다. 오프 시즌에는 양을 조금 더 늘리는 것이 좋다. 주 2,3회 40분~1시간 정도가 적당하다. 그러나 지구력보다는 근력에 문제가 있는 투수는 러닝을 주 2회 또는 1회로줄이고 웨이트 트레이닝에 중점을 두는 것이 좋다.

(3) 중거리 러닝

중거리 러닝은 심폐 지구력보다는 전신 근 지구력 향상에 도움이 된다. 중거리 러닝의 포인트는 무릎을 높이 들고 팔 스윙을 최대한 앞뒤로 크게 흔들어야 한다는 것이다. 러닝할 때의 팔 스윙과 투구 중 백 스윙은 그 각도에 다소 차이가 있긴 하지만 기본적으로 동일하기 때문에 팔 스윙이 중요하다. 팔 스윙을 크게 해 달리면 어깨 부상을 예방할 수 있다.

(4) 단거리 러닝

세계적인 단거리 선수들의 몸은 보디빌더처럼 우람하다. 특히 어깨 근육이 매우 발달되어 있다. 단거리 선수들이 스타트하는 모습을 유심히 살펴볼 필요가 있다. 그들은 팔을 크고, 빠르고, 강하게 움직인다. 팔의 움직임과 달리는 속도는 밀접한 관계가 있다는 증거이다. 단거리 선수들이 어깨의 움직임에 신경 쓰는 것과는 반대로, 투수들은 전력 질주하는 것에 신경을 써야 한다. 꾸준히 전력 질주를 하지 않으면 자신의 지구 스피드를 지킬 수 없다. 우리가 단거리 러닝을 하면서 초를 재는 이유는 전력 투구를 할 수 있도록 근육에 기억을 시키기 위해 서일 뿐 아니라 전력 투구를 해도 거뜬히 견딜 수 있는 몸을 만들기 위함일 것이다. 빠르고, 크고, 강한 팔 스윙은 근육을 강하게 해준다. 주기적인 전력 질주는 근육의 유연성과 근 지구력을 향상시키는 좋은 러닝 방법이므로 시즌 중에 중점적으로 꾸준히 해야 한다



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