{"id":3838,"date":"2026-04-15T14:15:00","date_gmt":"2026-04-15T14:15:00","guid":{"rendered":"https:\/\/tennisradar.gr\/blog\/?p=3838"},"modified":"2026-04-15T14:15:00","modified_gmt":"2026-04-15T14:15:00","slug":"vasikes-arches-fysiki-proetoimasia-gia-archarioys-paiktes","status":"publish","type":"post","link":"https:\/\/tennisradar.gr\/blog\/vasikes-arches-fysiki-proetoimasia-gia-archarioys-paiktes\/","title":{"rendered":"\u0392\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03c0\u03b1\u03af\u03ba\u03c4\u03b5\u03c2"},"content":{"rendered":"\n<p>\u039f\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b2\u03b9\u03b1\u03c3\u03cd\u03bd\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/p>\n\n\n<p>\u03a4\u03bf \u03b6\u03b7\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf \u03c3\u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03ad\u03c7\u03b5\u03b9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03b1 rally, \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c0\u03c4\u03b5\u03b9\u03c2 \u03b3\u03c1\u03b7\u03b3\u03bf\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03b4\u03bf\u03c4\u03b9\u03ba\u03ac. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf \u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0394\u03bf\u03cd\u03bb\u03b5\u03c8\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7: dynamic warm-up<\/li>\n<li>\u03a3\u03c5\u03bd\u03ad\u03c7\u03b9\u03c3\u03b5 \u03bc\u03b5: mini sprints \u03bc\u03b5 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7\u03c2<\/li>\n<li>\u039a\u03bb\u03b5\u03af\u03c3\u03b5 \u03c4\u03bf session \u03bc\u03b5: recovery cooldown \u03ba\u03b1\u03b9 mobility<\/li>\n<\/ul>\n\n\n<p>\u03a4\u03bf \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03cc \u03bb\u03ac\u03b8\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03c0\u03b1\u03af\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03c1\u03cd\u03bf\u03c2 \u03ae \u03bd\u03b1 \u03b1\u03b3\u03bd\u03bf\u03b5\u03af\u03c2 \u03c4\u03b1 \u03c3\u03b7\u03bc\u03ac\u03b4\u03b9\u03b1 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2. \u0391\u03bd \u03c4\u03bf \u03b4\u03b9\u03bf\u03c1\u03b8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03bd\u03c9\u03c1\u03af\u03c2, \u03b7 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf\u03c2 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/p>\n\n\n<p>\u0393\u03b9\u03b1 \u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae, \u03b8\u03c5\u03bc\u03ae\u03c3\u03bf\u03c5: \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ae \u03b1\u03c0\u03cc \u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03b2\u03ac\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae. \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b1\u03c0\u03bb\u03cc, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b9\u03bc\u03bf \u03ba\u03b1\u03b9 \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bc\u03c0\u03ac\u03bb\u03b1.<\/p>\n\n\n<p>\u039c\u03b9\u03b1 \u03b1\u03c0\u03bb\u03ae \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9: 10 \u03bb\u03b5\u03c0\u03c4\u03ac warm-up, 12 \u03bb\u03b5\u03c0\u03c4\u03ac agility, 10 \u03bb\u03b5\u03c0\u03c4\u03ac recovery \u03ba\u03b1\u03b9 hydration check. \u039a\u03c1\u03ac\u03c4\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03c0\u03b1\u03c6\u03ad\u03c2, \u03bb\u03ac\u03b8\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c6\u03ac\u03c3\u03b5\u03c9\u03bd.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u039f\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b2\u03b9\u03b1\u03c3\u03cd\u03bd\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b8\u03b1\u03c1\u03ae \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u03a4\u03bf \u03b6\u03b7\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf \u03c3\u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03ad\u03c7\u03b5\u03b9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03b1 rally, \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c0\u03c4\u03b5\u03b9\u03c2 \u03b3\u03c1\u03b7\u03b3\u03bf\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,2157],"tags":[2200,2197,2167],"class_list":["post-3838","post","type-post","status-publish","format-standard","hentry","category-tennis-radar","category-voitheia-tenis-gia-paiktes","tag-apokatastasi-meta-to-tenis","tag-roytina-prothermansis-tenis","tag-tenis-gia-archarioys-paiktes"],"_links":{"self":[{"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/posts\/3838","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/comments?post=3838"}],"version-history":[{"count":0,"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/posts\/3838\/revisions"}],"wp:attachment":[{"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/media?parent=3838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/categories?post=3838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tennisradar.gr\/blog\/wp-json\/wp\/v2\/tags?post=3838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}