{"id":16653,"date":"2024-02-01T16:31:08","date_gmt":"2024-02-01T15:31:08","guid":{"rendered":"https:\/\/janze-athletisme.fr\/wordpress\/?p=16653"},"modified":"2024-02-01T16:39:53","modified_gmt":"2024-02-01T15:39:53","slug":"de-linteret-des-gammes-cross","status":"publish","type":"post","link":"https:\/\/janze-athletisme.fr\/wordpress\/de-linteret-des-gammes-cross\/","title":{"rendered":"De l’int\u00e9r\u00eat des \u00ab\u00a0gammes cross\u00a0\u00bb"},"content":{"rendered":"

Question entendue cet hiver : C’est quoi les \u00ab\u00a0gammes cross\u00a0\u00bb ?\u00a0 Avec son corollaire : \u00e7a sert \u00e0 quoi ?<\/em><\/p>\n

Les \u00ab\u00a0gammes\u00a0\u00bb, pour rappel, sont ces exercices qui viennent apr\u00e8s le footing et finissent l’\u00e9chauffement. En g\u00e9n\u00e9ral, elles sont fond\u00e9es sur des exercices de proprioception et ont pour objectif d’am\u00e9liorer le placement et la tonicit\u00e9 musculaire. Elles sont essentielles pour le travail de piste et tous les entra\u00eeneurs aujourd’hui en conviennent et les pratiquent.<\/p>\n

Mais en cross ? Quel int\u00e9r\u00eat ?<\/p>\n

Qu’on regarde les deux images suivantes (course des cadettes, aux championnats de Bretagne de cross le 28 janvier) :<\/p>\n

\"\"<\/a> \"\"<\/a><\/p>\n

L\u00e9a<\/strong> Robert, dans l’hermine boueuse de Merdrignac, est balad\u00e9e : appui au sol fuyant, torsion brutale du genou, bassin en recherche d’\u00e9quilibre et bras cherchant \u00e0 stabiliser tout cela. Les s\u0153urs Touchard et Philom\u00e8ne Bruneau sont plus puissantes qu’elle, mais on voit bien pourtant que, m\u00eame elles, sur la photo de droite, ont besoin d’amplifier le mouvement des genoux et des bras pour s’arracher \u00e0 la boue et se stabiliser, \u00eatre capable de continuer \u00e0 aller de l’avant.<\/p>\n

Ici, le placement certes est important, et se travaille par ailleurs, c’est \u00e9vident, mais ce qu’on voit d’abord \u00e0 l’\u0153uvre sur ces photos c’est cette torsion des articulations, la pression exerc\u00e9e sur le pied, le genou, le bassin, le bras, le cou. C’est cette souplesse et cette force des articulations que vont chercher \u00e0 d\u00e9velopper ces gammes sp\u00e9cifiques cross, qu’on dynamisera \u00e0 la fin par un exercice d’opposition, \u00e0 deux athl\u00e8tes, o\u00f9 tous les segments travaill\u00e9s auparavant sont mis en action.<\/p>\n

Ici L\u00e9a passera les trois filles et finira devant elles. Cela, ce n’est pas aux gammes cross qu’elle le doit, mais au moins l’habitude prise d’en faire lui aura-t-elle permis de franchir sans se faire mal cette zone boueuse abord\u00e9e \u00e0 grande vitesse et sans une puissance musculaire suffisante.<\/p>\n

Autres exemples visuels de cette suj\u00e9tion des articulations de tout le corps :<\/p>\n

\"\" <\/a>\"\"<\/a> \"\"<\/a> \"\"<\/a><\/p>\n

\"\"<\/a> \"\" <\/a>\"\"<\/a><\/p>\n

\"\"<\/a> \"\"<\/a><\/p>\n

De haut en bas et de gauche \u00e0 droite : Ana, La\u00efs, Liya, Micka\u00ebl A, Sol\u00e8ne, L\u00e9o & Rapha\u00ebl, Bertille…<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Question entendue cet hiver : C’est quoi les \u00ab\u00a0gammes cross\u00a0\u00bb ?\u00a0 Avec son corollaire : \u00e7a sert \u00e0 quoi ? Les \u00ab\u00a0gammes\u00a0\u00bb, pour rappel, sont ces exercices qui viennent apr\u00e8s le footing et finissent l’\u00e9chauffement. En g\u00e9n\u00e9ral, elles sont fond\u00e9es sur des exercices de proprioception et ont pour objectif d’am\u00e9liorer le placement et la tonicit\u00e9 […]<\/p>\n","protected":false},"author":12,"featured_media":16654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[],"class_list":["post-16653","post","type-post","status-publish","format-aside","has-post-thumbnail","hentry","category-sections","post_format-post-format-aside"],"yoast_head":"\nDe l'int\u00e9r\u00eat des "gammes cross" - Janz\u00e9 Athl\u00e9tisme<\/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:\/\/janze-athletisme.fr\/wordpress\/de-linteret-des-gammes-cross\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De l'int\u00e9r\u00eat des "gammes cross" - Janz\u00e9 Athl\u00e9tisme\" \/>\n<meta property=\"og:description\" content=\"Question entendue cet hiver : C’est quoi les \u00ab\u00a0gammes cross\u00a0\u00bb ?\u00a0 Avec son corollaire : \u00e7a sert \u00e0 quoi ? 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Les \u00ab\u00a0gammes\u00a0\u00bb, pour rappel, sont ces exercices qui viennent apr\u00e8s le footing et finissent l’\u00e9chauffement. En g\u00e9n\u00e9ral, elles sont fond\u00e9es sur des exercices de proprioception et ont pour objectif d’am\u00e9liorer le placement et la tonicit\u00e9\u2026","_links":{"self":[{"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/posts\/16653","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/comments?post=16653"}],"version-history":[{"count":4,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/posts\/16653\/revisions"}],"predecessor-version":[{"id":16668,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/posts\/16653\/revisions\/16668"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/media\/16654"}],"wp:attachment":[{"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/media?parent=16653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/categories?post=16653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/janze-athletisme.fr\/wordpress\/wp-json\/wp\/v2\/tags?post=16653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}