mercredi, septembre 20, 2006

Maîtrise des coups de poings: 2. Amélioration de la vitesse.

En boxe anglaise, l'amélioration de la vitesse est très conseillée tant dans la forme assaut que dans les formes combat. Toutefois, les exercices qui ne font pas intervenir l'usage des charges seront les seuls à être proposés avant la puberté.


1. Introduction.

L'amélioration de la vitesse en boxe anglaise concerne toutes les parties du corps: les quatre membres, le cou, les mains, les pieds, ...

Elle fait intervenir aussi des vitesses au moins optimales

- de perception de l'information (une préparation ou un début d'attaque adverse, une cible disponible, ...),

- de prise de décision adéquate (quand oser et quand ne pas oser une esquive rotative vers l'intérieur, précautions à prendre vu le risque encouru, ...), et

- d'exécution des décisions prises.

L'amélioration de la vitesse en boxe anglaise implique la possession de la force, la souplesse et l'élasticité suffisantes pour pouvoir exécuter les techniques mises en oeuvre.

Elle est facilitée par la maîtrise d'une variété la plus grande possible de techniques à utiliser dans chaque situation.

Pendant le travail d'amélioration de la vitesse en boxe anglaise, il faudra veiller à ce que l'ATP soit regénérée principalement par la filière anaérobie alactique. Il suffit pour cela d'éviter tout essoufflement, en se reposant s'il le faut, pendant qu'on travaille à la plus grande vitesse possible. La répétition des techniques ne devra donc jamais excéder dix secondes et le temps de repos entre deux périodes de répétitions sera supérieur ou égal à trois fois le temps de chaque période de répétition précédente.


2. Types de vitesse en boxe anglaise.

Thierry Gautier distingue trois types de vitesse en boxe anglaise: la vitesse gestuelle, la vitesse d'enchaînement et la vitesse de réaction. Nous allons utiliser les mêmes expressions que lui, ces dernières étant celles qu'on enseigne actuellement aux futurs enseignants de boxe anglaise.

La vitesse gestuelle est la grandeur qui met en relation l'exécution d'une technique d'attaque isolée et le temps utilisé à cet effet. Par exemple, le temps mis par un boxeur pour délivrer un direct unique du bras avant.

La vitesse d'enchaînement est la grandeur qui met en relation l'exécution de plusieurs techniques d'attaque juxtaposées et le temps utilisé à cet effet. Par exemple, le temps mis par un boxeur pour délivrer successivement un direct de gauche à la face, un uppercut de droite au corps et un crochet de droite à la mâchoire.

La vitesse de réaction est la grandeur qui met en relation, en réponse à une attaque adverse, le temps utilisé et

- l'exécution d'une technique de défense (par exemple, esquive rotative vers la droite en réponse à un crochet de gauche adverse vers la tempe droite);

- l'exécution d'une technique d'attaque isolée ou répétée (par exemple, un direct de gauche isolé ou doublé au corps en réponse à un direct de gauche adverse à la face);

- l'exécution de techniques d'attaque différentes juxtaposées (par exemple, en réponse à un direct de gauche adverse à la face, un direct de gauche au corps suivi d'un crochet de droite à la mâchoire);

- l'exécution de plusieurs techniques de défense juxtaposées (par exemple, en réponse à un crochet de gauche adverse vers la tempe droite, esquive rotative vers la gauche suivie immédiatement d'une entrée en clinch), ou

- l'exécution simultanée d'une technique d'attaque et d'une technique de défense (par exemple, en réponse à un direct de gauche adverse à la face, blocage par la paume droite simultané à un direct de gauche à la face).

On dit qu'une vitesse V1 est plus grande qu'une vitesse V2 lorsque:

- dans une période de temps donnée, les mêmes attaques, enchaînements ou réactions sont plus nombreux pour V1 que pour V2, ou

- le même nombre d'attaques, d'enchaînements ou de réactions nécessitent un temps moindre pour V1 que pour V2.


3. Préparation générale à l'amélioration de la vitesse en boxe anglaise.

- Course à des fréquences variées (par exemple, footing entrecoupé d'accélérations maximales de 5 minutes de durée chacune). Les périodes d'accélération peuvent être de plus en plus rapprochées mais n'avoir lieu qu'après récupération complète de chaque période d'accélération précédente.

- Même exercice que précédemment mais en remplaçant les accélérations par des flexions et extensions des genoux, par des flexions et extensions des coudes en partant de l'appui facial pédestre et manuel ("pompes"), par le travail des muscles abdominaux ou par le travail des muscles dorso-lombaires.

Remarque: les "pompes" peuvent se faire en variant de temps en temps l'écartement des mains: écartement supérieur, égal ou inférieur à la largeur des épaules.

- ...


4. Préparation spécifique à l'amélioration de la vitesse en boxe anglaise.

- Devant chaque sac de frappe, une attaque isolée ou un enchaînement doivent être effectués par des boxeurs qui se déplacent latéralement dans un sens puis dans le sens opposé.

- Exécution d'un "shadow boxing" avec en mains des haltères légers.

- Deux boxeurs A et B se déplacent face à face. Le boxeur A tient une balle de tennis dans chaque main. Le boxeur B attrape de sa main droite la balle que lui lance le boxeur A de la main gauche. Il attrape de la main gauche la balle à lui lancée par la main droite adverse. Les rôles s'inversent un certain nombre de fois.

- Même exercice que précédemment, mais la balle lancée par la main gauche est attrapée par la main gauche adverse et la balle lancée par la main droite est attrapée par la main droite.

- ...


5. Amélioration de la vitesse gestuelle.

Quelques exercices de musculation sont proposés à cet effet par Thierry Gautier (pages 91 et 93). Tenant compte de la délicatesse du sujet, nous conseillons que leur mise en pratique se fasse en présence et sous la responsabilité d'un enseignant spécialisé en musculation qui devra être informé du but poursuivi. Nous nous limitons à citer les exercices:

1. "Développer - couché prise serrée"
2. "Tirage vertical nuque assis"
3. "Tirage barre départ genoux prise serrée"
4. "Squat presse oblique"
5. "Extension cheville debout"
6. "Extension coude assis"
7. "Rotation tronc assis poulie"
8. "Poignet flexion assis".

Pour éviter la monotonie, au cours de la séance de musculation suivante, remplacer les exercices 3, 5, 7 et 8 par
3'. "Flexion - extension coude"
5'. "Flexion tronc jambes non fixées"
7'. "Poignet extension assis"
8'. "Développer spécial boxe".


6. Amélioration de la vitesse d'enchaînement.

Les exercices de musculation à effectuer en vue de l'amélioration de la vitesse gestuelle sont d'une certaine utilité. Toutefois, préférence sera donnée à l'utilisation de charges faibles. Ce qui a été dit à propos du temps reste valable. La maîtrise préalable du geste pugilistique sans poids sera payante.


7. Amélioration de la vitesse de réaction.

Elle se fera au cours des oppositions et au cours des situations proches de celles-ci: test - matches, assauts dirigés, assauts à thème, leçons individuelles, ...


8. Clips vidéo pouvant inspirer l'élaboration d'exercices de vitesse.


"Shadow boxing" rapide.





Préparation à la rapidité des membres supérieurs.





Rapidité n'exclut pas travail technique correct.





Vitesse d'enchaînement.





Préparation à la rapidité des membres inférieurs (I).





Préparation à la rapidité des membres inférieurs (II).





Manny Pacquiao s'entraîne.


On observe de temps en temps la rapidité dans la course, le "shadow-boxing", la montée alternée des pieds sur une surface supérieure et l'opposition.


9. Ouvrage consulté:

Thierry Gautier (non daté). Boxe anglaise - Préparation à la compétition et entraînement. Insep Publications, Ville d'édition non mentionnée, 180 pp.


André MUKALA NSENGU TSHIBANGU,
Prévôt Fédéral, Juge et Directeur d'Assaut.

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